Bodyweight Rehab

Bodyweight Rehab

6 Seasons

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/

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Bodyweight Rehab
  • Rehab - Intro

    Episode 1

    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. 

  • Rehab Rolling Prep 1

    Episode 2

    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.

  • Rehab Rolling Prep 2

    Episode 3

    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.

  • Rehab Front Lying IFE

    Episode 4

    1 Double Stack with 8 Reps

    Workout starts at 03:07
    T Arm Crawl
    Abductor Slide
    Y Arm Crawl
    Glute Blaster
    Hitchhiker
    Scorpion Kick

  • Rehab Back Lying IFE

    Episode 5

    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

  • Rehab Side Lying IFE

    Episode 6

    1 Double Stacks with 8 Reps

    Workout starts at 03:05
    Arm Circles
    Hip Circles
    Snow Angels
    Clamshells
    Arm Swings
    ITB Leg Lifts

  • Workout 1- Side Lying with Single Kneeling

    Episode 7

    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...

  • Stack 1- Side Lying with Single Kneeling

    Episode 8

    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

  • Stack 2- Side Lying with Single Kneeling

    Episode 9

    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

  • Stack 3- Side Lying with Single Kneeling

    Episode 10

    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

  • Workout 2- Back Lying with Lunging

    Episode 11

    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...

  • Stack 1- Back Lying with Lunging

    Episode 12

    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

  • Stack 2- Back Lying with Lunging

    Episode 13

    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

  • Stack 3- Back Lying with Lunging

    Episode 14

    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

  • Workout 3- Front Lying with Step Ups

    Episode 15

    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

  • Stack 1- Front Lying with Step Ups

    Episode 16

    1 Double Stack with 8 reps

    Rolling Warm Up
    Workout start time - 06:30

    T Arm Crawl
    Glute Blaster
    S2S
    Step Starfish
    Step Up

  • Stack 2- Front Lying with Step Ups

    Episode 17

    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

  • Stack 3- Front Lying with Step Ups

    Episode 18

    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