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MIRACLE Level 3

18m

Up Next in Week 2

  • HERO Level 1

    Warm Up: High Knee March + Crawling Exercises

    3 rounds with 3 exercises. 40s on/20s off.
    Drop Thrust
    Negative Pull Up/ Fast Swimmers
    Cossack Squat with weighted option

    Cool Down: Hip Rolls

    How to do pulling exercises at home: https://www.marklauren.com/blog/category/tools/

  • GONZO Level 3

    Warm up: Jumping Jacks + Side Lying Exercises

    3 rounds with 3 exercises. 50s on/10s off.
    Bent Leg Bridge
    Starfish Drop
    Bottom Squat

    Cool Down: A-Frames

  • Level 1 Hip Hinge with Inch Worm

    4 Single Stacks with 4 reps per exercise

    Stack 1 (starts 04:59)
    Y Cuff
    Bloomers
    Deadlift

    Stack 2 (12:04)
    Twist & Reach
    Deep Squat
    RDL's

    Stack 3 (17:23)
    Moose Antlers
    Deep Squat
    1-legged Deadlift

    Stack 4 (22:55)
    Hip Twists
    Vertical Twist
    1-legged RDL

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