These workouts are a great choice for active recovery, warm ups, or the easiest possible starting point for your training. These movements duplicate natures progression with workouts that improve isolated functions of the joints and transitions between lying and standing positions. These are the skills essential to your long-term well-being. Enjoy!
For an easy on-ramp to your fitness journey, try this schedule- https://marklauren.com/prep-schedule/
If you need a week of active recovery, try this- https://marklauren.com/active-recovery-schedule/
Use Bodyweight Rehab as an easy program to get started or as active recovery between more intense training to help you recover faster.
Start your prep program here, or download the active recovery plan.
Rolling prepares you with the essential. Whether crawling, walking, or running- efficient locomotion requires side-to-side weight shifting with rotation around a long spine.
Fundamentals are those things on which all others are built.
Rolling prepares you with the essential. Whether crawling, walking, or running- efficient locomotion requires side-to-side weight shifting with rotation around a long spine.
Fundamentals are those things on which all others are built.
1 Double Stack with 8 Reps
Workout starts at 03:07
T Arm Crawl
Abductor Slide
Y Arm Crawl
Glute Blaster
Hitchhiker
Scorpion Kick
1 Double Stack with 8 Reps
Workout start at 03:12
T Arm Reach
Knee & Hip Extension
Cross Body Draw
Windshield Wiper
Pull Over
Figure 4
1 Double Stacks with 8 Reps
Workout starts at 03:05
Arm Circles
Hip Circles
Snow Angels
Clamshells
Arm Swings
ITB Leg Lifts
3 Single Stacks with 8 reps
Stack 1 (starts 02:26)
Arm Circles
Hip Circles
F2B Out to Out
Contra Crawling
S Reach
Stack 2 (starts 11:32)
Snow Angels
Clamshells
F2B Out and In
Lateral Crawl
Vertical Twist
Stack 3 (start 22:14)
Arm Swings
ITB Leg Lefts
S2S Reaching
Ipsi Crawl...
1 Double Stack with 8 reps
Rolling Warm Up
Workout start time - 06:30
Arm Circles
Hip Circles
F2B Out to Out
Contra Crawl
S Reach
1 Double Stack with 8 reps
Rolling Warm Up
Workout start time - 06:30
Snow Angels Side Lying
Clamshells Side Lying
F2B Out to In
Lateral Crawl
Vertical Twist
1 Double Stack with 8 reps
Rolling Warm Up
Workout start time - 06:30
Arm Swings
ITB Leg Lifts
S2S Reaching
Ipsi Crawl
Saxon Tilt
3 Single Stacks with 8 reps
Stack 1 (starts 02:43)
T Arm Reach
Knee & Hip Extension
Heel Grab
Front Lunge
Ipsi Step Grab
Stack 2 (starts 13:17)
Cross Body Draw
Windshield Wipers
Heel Grab Under
Backward Lunge
Step Grab Under
Stack 3 (24:33)
Pull Overs
Figure 4
Heel Grab Aro...
1 Double Stack with 8 reps
Rolling Warm Up
Workout start time - 06:30
T Arm Reach
Knee and Hip Extension
Heel Grab
Front Lunge
Ipsi Step Grab
1 Double Stack with 8 reps
Rolling Warm Up
Workout start time - 06:30
Cross Body Draw
Windshield Wipers
Heel Grab Under
Backward Lunge
Step Grab Under
1 Double Stack with 8 reps
Rolling Warm Up
Workout start time - 06:30
Pullovers
Figure 4
Heel Grab Around
Open Lunge
Step Grab Around
3 Single Stacks with 8 reps
Stack 1 (starts 02:41)
T Arm Crawl
Glute Blaster
S2S
Step Starfish
Step Up
Stack 2 (14:10)
Y Arm Crawl
Abductor Slide
Pelvic Tilts
Step Elbow Drop
Forward Step up
Stack 3 (25:00)
Hitch Hikers
Scorpion Kick
Pivot Steps
Step Kickout
Backward Step Up
1 Double Stack with 8 reps
Rolling Warm Up
Workout start time - 06:30
T Arm Crawl
Glute Blaster
S2S
Step Starfish
Step Up
1 Double Stack with 8 reps
Rolling Warm Up
Workout start time - 06:30
Y Arm Crawl
Abductor Slide
Pelvic Tilts
Step Elbow Drop
Forward Step Up
1 Double Stack with 8 reps
Rolling Warm Up
Workout start time - 06:30
Hitch Hiker
Scorpion Kick
Pivot Steps
Step Kickout
Backward Step Up
