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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Sorted by duration
  • Squatting with Spiderman- 4D4R

    Episode 1

    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...

  • Step Up with Quad- 4D4R

    Episode 2

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

    Short Kneeling Warm Up

    Stack 1 (start 04:43)
    Glute Hip Ups
    Kickouts
    Stork Stance

    Stack 2 (11:50)
    Moose Antlers
    High Kicks
    Gate Swings

    Stack 3 (20:28)
    Pointers
    Side Kicks
    Cross Steps

    Stack 4 (29:15)
    Hip Drops
    Table Tops
    St...

  • Lunging with Inchworm- 4D4R

    Episode 3

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

    Short Kneeling Warm Up

    Stack 1 (start 05:36)
    Up & Overs
    Bloomers
    Stepping Lunge

    Stack 2 (18:45)
    Hip Twists
    Deep Squat
    Side Lunge

    Stack 3 (27:22)
    Dirty Dogs
    Saxon Twist
    Tipsy Steps

    Stack 4 (37:05)
    Moonwalk
    Kneeling Switch
    S...

  • Hip Hinge with Starfish- 4D4R

    Episode 4

    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)...