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
  • SPEED SETS Jaguar

    Episode 1

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

    Chin Ups: lats, biceps, forearms, chest, rear delts, core, spinal erectors, glutes

    Military Press: shoulders, traps, triceps, forearms, spinal erectors, hip flexors, quads, hamstrings

    Iron Mikes: quads, gl...

  • Rehab Front Lying Exercises (double)

    Episode 2

    Isolated Floor Exercises (IFE's)
    Double Stack with 8 Reps

    Workout starts at 02:52
    T Arm Crawl
    Abductor Slide
    Y Arm Crawl
    Glute Blaster
    Hitchhiker
    Scorpion Kick

  • Fargo: 9-minute Circuits

    Episode 3

    Full Body Workout

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

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

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

  • Rehab Step Up Workout: Part 1

    Episode 4

    Workout starts 02:15

    T Arm Crawl
    Abductor Slide
    S2S
    Step Elbow Drop
    Step Up

  • SPEED SETS Falcon

    Episode 5

    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 ...