Strength Training Program (hard)

Strength Training Program (hard)

12 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.

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Strength Training Program (hard)
  • MONDAY: Kane Strength Ladders

    Episode 1

    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)

  • TUESDAY: Level 1 Step Up with Spiderman

    Episode 2

    4 Single Stacks with 4 reps per exercise

    Long Kneeling Warm Up

    Stack 1 (starts 04:36)
    Dead Bugs
    Hip Swirl
    Stork Stance

    Stack 2 (09:54)
    Glute Hip Ups
    Arm Circle
    Gate Swing

    Stack 3 (15:28)
    Up & Overs
    A Frames
    Cross Step

    Stack 4 (21:37)
    Windshield Wipers
    Saxon Tilt
    Straddle Step

  • WEDNESDAY: Speed Sets Falcon

    Episode 3

    10 x 10 sec. sets with 10 sec. rest intervals per exercise

    Warm Up: 2.0 Front Lying Exercises

    Workout Begins- 06:12
    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,...

  • THURSDAY: Level 1 Squatting with Quad

    Episode 4

    4 Single Stacks with 4 reps per exercise

    Long Kneeling Warm Up

    Stack 1 (starts 04:06)
    Leg Lifts
    Kick Outs
    Narrow Squats

    Stack 2 (08:28)
    Hip Drops
    High Kicks
    Narrow Squats

    Stack 3 (13:12)
    Moonwalk
    Side Kicks
    Wide Squats

    Stack 4 (17:48)
    Side Crunch
    Side Kicks
    Staggered Squats

  • FRIDAY: Supersets Bravo

    Episode 5

    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)