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8 Seasons

In these collections you’ll find workouts from the Prep Program. These routines systematically improve the fundamentals of human movement using logical step-by-step progressions that advance from simple to complex.

Listed below are the athletic fundamentals most essential to your performance and injury resistance:
- Posture
- Joint functions
- Weight shifting
- Developmental movements

Below is a breakdown of the workout categories and a brief description of each.

Rolling
Transitions between lying positions are the simplest form of weight shifting. Learning to roll efficiently, improves balance and coordination by teaching you to move your arms and legs around a properly aligned spine.

Floor Exercises
All the functions of your hips, spine, and shoulders are trained in Back Lying, Side Lying, and Front Lying positions. Your posture and mobility is improved by challenging you to move your limbs through full ranges of motion while maintaining ideal spinal alignment, which is easiest while lying on the floor.

Kneeling Workouts
Floor Exercises, Crawling Exercises, and Kneeling Exercises are combined to strengthen your posture, joint functions, control of weight shifting, and transitions between lying and single kneeling positions.

Lunging Workouts
Exercises in lying, crawling, kneeling, and standing positions are combined to further challenge you athletic fundamentals.

Step Up Workouts
Lying, crawling, and kneeling movements progress to a tall standing position on a single leg.

Mixed Workouts
These sessions combine all the movement categories, so you can get a taste of each in a single workout. These workouts do not include tutorials.

9-Minute Workouts
This section is made up of three workouts that each have 3 exercises, which are repeated for 3 rounds. The Twisting Circuit improves rotation, the Tilting Circuit strengthens lateral stability, and the Reaching Circuit challenges you to maintain good posture while moving your arms around your spine.

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  • Mixed Workout 1

    Episode 1

    Single stacks with 8 reps
    Warm Up- 6 x 20/10s High Knee March

    Stack 1- Back Lying to Single Kneeling
    T-Arm Reach
    Knee and Hip Extensions
    Contra Crawl
    Out-to-Out
    S-Reach

    Stack 1- Side Lying to Lunging
    Backstroke
    Clamshells
    Heel Grab
    Ipsi Step Grab
    Forward Lunge

    Stack 1- Front Lying to Step U...

  • Mixed Workout 2

    Episode 2

    Single stacks with 8 reps
    Warm Up- 6 x 20/10s High Knee March

    Stack 2- Back Lying to Single Kneeling
    Pull Overs
    Windshield Wipers
    Ipsi Crawl
    F2B Out To In
    Vertical Twist

    Stack 2- Side Lying to Lunging
    Snow Angel
    Hip Circles
    Heel Grab Under
    Step Grab Under
    Backward Lunge

    Stack 2- Front Lying t...

  • Mixed Workout 3

    Episode 3

    Single stacks with 8 reps
    Warm Up- 6 x 20/10s High Knee March

    Stack 3- Back Lying to Single Kneeling
    Cross Body Draw
    Figure 4
    Lateral Crawl
    S2S Reaching
    Saxon Tilt

    Stack 3- Side Lying to Lunging
    Arm Swing
    ITB Leg Lift
    Heel Grab Around
    Step Grab Around
    Open Lunge

    Stack 3- Front Lying to Step Up...