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CYCLE 4

CYCLE 4

6 Seasons

6-Weeks of 9-Minute Workouts

⏱ 10-20 min.
📆 5-6 x per week
💪🏽 2-3 strength sessions weekly

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CYCLE 4
  • GOLF Level 2

    Episode 1

    Warm Up: Jumping Jacks + Side Lying Exercises

    3 rounds with 3 exercises. 50s on/10s off.
    Tripod Push Up
    Tripod Let Me Ups / Y Cuffs
    T Arm Squat to SL RDL

    Cool Down: A Frames

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

  • BEAKER Level 3

    Episode 2

    Warm Up: High Knee March + Crawling Exercises

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

    Cool Down: A Frames

  • BRAVO Level 2

    Episode 3

    Warm Up: High Knee March + Crawling Exercises

    3 rounds with 3 exercises. 50s on/10s off.
    Rollouts
    Let Me Ups / Fast Swimmers
    1-legged Box Squats

    Cool Down: Arm Circles

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

  • MONA Level 3

    Episode 4

    Warm Up: Jumping Jacks + Side Lying Exercises

    3 rounds with 3 exercises. 50s on/10s off.
    Parallel Leg Crunch
    Kick Out
    Side Squat

    Cool Down: Hip and Spine Stretch

  • LISA Level 2

    Episode 5

    Warm Up: High Knee March + Crawling Exercises

    3 rounds with 3 exercises. 50s on/10s off.
    Dive Bombers
    Let Me Ups
    Streamline RDL

    Cool Down: Iso Pigeon Stretch

  • Level 1 Squatting with Quad

    Episode 6

    4 Single Stacks with 4 reps per exercise

    Long Kneeling Warm Up

    Stack 1 (starts 04:06)
    Leg Lifts
    Kick Outs
    Narrow Squats

    Stack 2 (08:28)
    Hip Drops
    High Kicks
    Narrow Squats

    Stack 3 (13:12)
    Moonwalk
    Side Kicks
    Wide Squats

    Stack 4 (17:48)
    Side Crunch
    Side Kicks
    Staggered Squats