This is the Bodyweight Training 2.0 workout collection, which make up the 2.0 Program. These training sessions systematically develop fundamental athletic ability to high levels.
These routines improve the following athletic skills:
- Posture
- Joint functions
- Weight shifting
- Developmental movements
- Strength through broad ranges of motion (mobility)
- Standing movements thru all planes of motion
Listed below are the workout collections with brief descriptions of each.
Warm Ups
These short sessions are made up of rolling and three types of transitions between kneeling and standing positions- Long Kneeling, Short Kneeling, and Side Kneeling. The primary function of these exercises is to improve your developmental movements, which are the transitions between lying and standing that you learned first in life.
Floor Exercises
All the functions of your hips, spine, and shoulders are trained in Back Lying, Side Lying, Front Lying, and Crawling positions. Your posture, mobility, and joint alignment are improved by challenging you to move your arms and legs through broad ranges of motion while maintaining a neutral spine, which is easiest in lying and crawling positions.
Complete workouts combine the following:
- Warm Up
- Floor Exercises
- Mobility Exercises
- Kneeling Transitions
- Standing Exercises
Movements from each category are ‘stacked’ together to create a smooth flow. ‘Stacks’ are created by first doing the all the exercises on the left side and then the right side. There are both Single Stacks and Double Stacks. For Single Stacks, all exercises are done once on the left side and once on the right side. For Double Stacks, all exercises are done twice on the left side and twice on the right side. Complete workouts are made up of four stacks.
Below is a breakdown of the Stack structure for all levels:
Level 1 Workouts are made up of 4 Single Stacks with 4 repetitions per exercise (20-30 min).
Level 2 Workouts are made up of 4 Single Stacks with 6 reps per exercise (25-35 min).
Level 3 Workouts have 4 Double Stacks with 4 reps per exercise (35-45 min).
Level 4 Workouts have 4 Single Stacks with 8 reps per exercise (30-40 min).
Level 5 Workouts have 4 Double Stacks with 6 reps per exercise (40-60 min).
4 Single Stacks with 8 Reps per Exercise
Short Kneeling Warm Up
Stack 1 (start 05:05)
Dirty Dog
Bloomer
Narrow Squat
Stack 2 (15:27)
Hip Circles
Deep Squat
Wide Squat
Stack 3 (23;09)
Pointer
Vertical Twist
Staggered Squat
Stack 4 (32:09)
Straight Wide Leg
Kneeling Switch
Lateral Squat
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...
4 Single Stacks with 8 Reps per Exercise
This workout uses the following movement categories: Side Lying Floor Exercises, Quadruped Mobility Exercises, Side Kneeling Transitions, and Standing Hip Hinging Exercises.
Side Kneeling Warm Up
Stack 1: Side Crunch, Kickout, Deadlift (hands behind ...
Warm Up- Long Kneeling
4 Single Stacks with 8 reps
Stack 1
Windshield Wipers
Starfish Twist
Stork Stance
Stack 2
Glute Hip Ups
Starfish Hip Drop
Gate Swing
Stack 3
Up and Overs
Starfish Push Up
Cross Step
Stack 4
Dead Bugs
Starfish Dive Bomber
Straddle Step