GET 15% OFF YOUR FIRST YEAR!

Limited time - use promo code: STRONG15 at checkout

Sorted by Difficulty

Sorted by Difficulty

8 Seasons

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).

Subscribe Share
Sorted by Difficulty
  • Level 4 Squatting with Inch Worm

    Episode 1

    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

  • Level 4 Lunging with Spiderman

    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...

  • Level 4 Kickout to Hip Hinge

    Episode 3

    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 ...

  • Level 4 Starfish to Step Up

    Episode 4

    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