10-week Program

10-week Program

10 Seasons

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.

10-week Program
  • ABEL: Strength Ladders

    Episode 1

    Full Body Workout

    90-Day Warm Up
    Let Me Up / Push Up Ladder (starts: 10:30)
    Pistol Squat Ladder (17:20)
    Chin Up / Military Press Ladder (26:45)
    Bulgarian Split Squat Ladder (33:42)
    Cool Down (40:00)


    Episode 2

    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)

  • Rehab Mixed Workout 1

    Episode 3

    Stack 1- Back Lying to Single Kneeling
    T-Arm Reach
    Knee and Hip Extensions
    Contra Crawl

    Stack 1- Side Lying to Lunging
    Heel Grab
    Ipsi Step Grab
    Forward Lunge

    Stack 1- Front Lying to Step Up
    T Arm Crawl
    Abductor Slide
    Step Elbow Drop
    Step Up

  • SPEED SETS Falcon

    Episode 4

    Full Body Workout
    10 x 10 second sets with 10 second rest intervals for each exercise

    Let Me Ups: lats, read delts, biceps, forearms, spinal erectors, glutes, abs, hamstrings

    Push Ups: chest, shoulders, triceps, core, hip flexors, quads

    Dynamic Squats: glutes, quads, hamstrings, calves, shin ...

  • Fargo: 9-minute Circuits

    Episode 5

    Full Body Workout

    Reaching Circuit (starts: 1:30)
    Thumbs Up
    S Reach

    Tumbleweed 2 (13:12)
    High Knee Tuck
    Bent Leg Crunch
    Squat Wheel

    Glutes and Abs Circuit 1 (25:30)
    Glute Hip Ups
    Speed Squats