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CYCLE 4

MONA Level 3

20m
23 comments

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

Up Next in Week 6

  • HERO Level 3
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    HERO Level 3

    Warm Up: High Knee March + Crawling Exercises

    3 rounds with 3 exercises. 60s on/10s off.
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    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/

  • KILO Level 3
    16:05
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    Warm Up: High Knee March

    3 rounds with 3 exercises. 50s on/10s off.
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    Side Kick
    High Knee Run / March

    Cool Down: Pigeon Stretch

  • Level 2 Back Lying to Squatting
    36:44
    Level 2 Back Lying to Squatting

    Level 2 Back Lying to Squatting

    4 Single Stacks with 6 Reps

    Back Lying- Inch Worm- Side Kneeling- Squatting arms at T

    Stack 1 (starts 5:25)
    Glute Hip Ups legs straight
    Bloomers
    Narrow Squats

    Stack 2 (14:05)
    Up and Over legs straight
    Deep Squats
    Wide Squats

    Stack 3 (21:45)
    Windshield Wipers legs straight
    Vertical Twist
    Stag...

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