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:
- 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.
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.
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).