Sorted by duration

Sorted by duration

11 Seasons

Use the dropdown menu in this collection to see the entire collection of workouts sorted by duration.

These workouts combine several exercises in a smooth flow to create "stacks". All exercises in a stack are done first on the left side for 4, 6, or 8 repetitions, and then the exercises are repeated for same amount of reps on the right side. If the exercises in a stack are done once on the left and right side, it is a "single stack". If the exercises are carried out twice on each side, it is a "double stack".

Workout types:
- Warm ups are made up of transitions between, lying, kneeling, and standing positions.
- Isolated functions of the hips, spine, and shoulder are trained using Isolated Floor Exercises (IFE)
- 1 single stack with 8 reps (1S8R)
- 1 double stack with 4 reps (1D4R)
- 1 double stack with 6 reps (1D6R)
- 1 double stack with 8 reps (1D8R)
- 4 single stacks with 4reps (4S4R)
- 4 single stacks with 6 reps (4S6R)
- 4 single stacks with 8 reps (4S8R)
- 4 double stacks with 4 reps (4D4R)
- 4 double stacks with 6 reps (4D6R)

For more information about this training system, go to marklauren.com/certification.

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  • 2.0- Warm Up- Long Kneeling

    Episode 1

    This Warm Up takes you through double kneeling, lateral rolling, single kneeling, and standing positions to refine and improve the transitions learned in early childhood.

    For the Long Kneeling position, place the lead foot far enough in front of the trailing knee so that 90 degree angles are ...

  • 2.0- Warm Up- Short Kneeling

    Episode 2

    This Warm Up takes you through double kneeling, lateral rolling, single kneeling, and standing positions to refine and improve the transitions learned in early childhood.

    For the Short Kneeling position, place the lead foot flat on the ground next to the trailing knee. Get your hips back, hee...

  • 2.0- Warm Up- Side Kneeling

    Episode 3

    This Warm Up takes you through double kneeling, lateral rolling, single kneeling, and standing positions to refine and improve the transitions learned in early childhood.

    Side Kneeling transition- from an extended double kneeling positions, fully extend your left leg to your left side, push y...