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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  • Step Up with Spiderman - 4S4R

    Episode 1

    4 Single Stacks with 4 reps per exercise (4S4R)

    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
    ...

  • Hip Hinge with Inch Worm- 4S4R

    Episode 2

    4 Single Stacks with 4 reps per exercise (4S4R)

    Stack 1 (starts 04:59)
    Y Cuff
    Bloomers
    Deadlift

    Stack 2 (12:04)
    Twist & Reach
    Deep Squat
    RDL's

    Stack 3 (17:23)
    Moose Antlers
    Deep Squat
    1-legged Deadlift

    Stack 4 (22:55)
    Hip Twists
    Vertical Twist
    1-legged RDL

  • Squatting with Quad- 4S4R

    Episode 3

    4 Single Stacks with 4 reps per exercise (4S4R)

    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