Full Body Strength Training
⏱ 20-45 min
📆 3-5 x per week, 10 weeks
How to do pulling exercises: https://www.marklauren.com/blog/category/tools/
Weeks 1-6 have 3 strength training days per week Monday, Wednesday, and Friday with optional active recovery Tuesday and Thursday.
Weeks 7-10 have 4 strength training days per week Monday, Tuesday, Thursday, and Friday with optional active recovery on Wednesday.
Full Body Workout
90-Day Warm Up
Chin Up and Military Press Ladder (starts: 11:50)
Bulgarian Split Squat Ladder (18:45)
Let Me Up and Push Up Ladder (29:45)
Pistol Squat Ladder (36:35)
90-Day Cool Down (40:00)
10 x 10 sec. sets with 10 sec. rest intervals per exercise
Warm Up: 2.0 Back Lying Exercises
Workout Begins 07:09
Chin Ups: lats, biceps, forearms, chest, rear delts, core, spinal erectors, glutes
Military Press: shoulders, traps, triceps, forearms, spinal erectors, hip flexors, quads, hamst...
Single stacks with 8 reps
Stack 3- Back Lying to Single Kneeling
Cross Body Draw
Figure 4
Lateral Crawl
S2S Reaching
Saxon Tilt
Stack 3- Side Lying to Lunging
Arm Swing
ITB Leg Lift
Heel Grab Around
Step Grab Around
Open Lunge
Stack 3- Front Lying to Step Up
Hitch Hiker
Scorpion Kick
Pivot Ste...
Using perfect form, do as many rounds as possible in 20 minutes.
Warm Up
Workout starts at 9:20
Straight Leg Bridge (12 reps)
Speed Squats (18 reps)
Starfish Bounce / Starfish PU (10 reps)
Full Saxon Back Lunge (12 reps)
Cool Down
Full Body Workout
Cossack Squat (weighted option) with Hip Circle (starts at:1:25)
Dynamic Push Up with T-arm Crawl (11:38)
Let Me In with Y-arm Crawl (22:25)
Scorpion Kick with Windshield Wiper (33:25)
