2.0 Program

2.0 Program

11 Seasons

Posture, Strength, Mobility
⏱ 20 - 40 min
📆 4 x per week, 10 weeks

Floor space only

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2.0 Program
  • Hip Hinge with Starfish- 4D4R

    Episode 1

    4 Double Stacks with 4 reps per exercise (4D4R)

    Long Kneeling Warm Up

    Stack 1 (start 04:52)
    Windshield Wipers
    Starfish Twist
    Deadlifts

    Stack 2 (13:36)
    Twist & Reach
    Starfish Twist
    RDL's

    Stack 3 (21:20)
    Straight Wide Leg
    Starfish Hip Drop
    1-legged Deadlifts

    Stack 4 (30:16)...

  • Lunging with Spiderman- 4S8R

    Episode 2

    4 single stacks with 8 reps per exercise (4S8R)

    Stack 1 (starts 04:14)
    Twist and Reach
    Spiderman Arm Circles
    Long Kneeling (arms at SL)
    Stepping Lunges

    Stack 2 (starts 11:38)
    Y Cuffs with rotation
    Spiderman A-Frames
    Long Kneeling (arms at SL)
    Side Lunges SL

    Stack 3 (starts 19:19)
    Hip Twi...

  • Squatting with Spiderman- 4D4R

    Episode 3

    4 Double Stacks with 4 Reps per Exercise (4D4R) with Long Kneeling

    Stack 1 (start 04:44)
    Dead Bugs
    Arm Circles
    Narrow Squats

    Stack 2 (13:10)
    Y Cuffs
    A Frames
    Wide Squats

    Stack 3 (22:20)
    Hip Circles
    A Frames
    Staggered Squats

    Stack 4 (30:29)
    Side Crunch
    Saxon Tilt
    Lateral Sq...

  • Hip Hinge with Quad - 4D6R

    Episode 4

    4 Double Stacks with 6 reps per exercise (4D6R)

    Short Kneeling Warm Up

    Stack 1 (starts 04:31)
    Hip Twists
    Kick Out
    Deadlift

    Stack 2 (13:32)
    Y Cuffs
    High Kick
    RDL

    Stack 3 (25:48)
    Moose Antlers
    Side Kicks
    1 Legged Deadlift

    Stack 4 (37:43)
    Twist and Reach
    Table Top
    1 Legged...