10 x 10 sec. sets with 10 sec. rest intervals per exercise
Warm Up: 2.0 Front Lying Exercises
Workout Begins- 06:12
Let Me Ups: lats, read delts, biceps, forearms, spinal erectors, glutes, abs, hamstrings
Push Ups: chest, shoulders, triceps, core, hip flexors, quads
Dynamic Squats: glutes, quads, hamstrings, calves, shin muscles, spinal erectors, core
Bodyrocks: abs, obliques, serratus, hip flexors, gluten, lower back, quads, shoulders, triceps, forearms, shin muscles, calves
High Knee Run: calves, hip flexors, hamstrings, quads, glutes, abs, spinal erectors, shoulders, neck
Cool Down- 2.0 Side Lying Exercises
How to do pulling exercises at home:
https://marklauren.com/blog/tutorials/let-me-ups/
Offset Split Squat
Straddle Pike
Pec Fly
Equipment: sturdy desk or straps, chair, chin up bar, dumbbells (optional)
90-Day Warm Up
Push Up & Let Me Up (starts 10:25)
Pistol Squats (17:15)
Agility Complex 1 (22:15)
Windshield Wipers
ITB Leg Lifts or (ITB Kickouts)
Step Up Complex
Watch the exercise tutorials before starting the...
Equipment: Pull Up bar or door, resistance bands (optional), bench or chair, kettlebell or dumbbell (Backpack with weight)
Warm Up: Stepping Lunge with Bloomers
Chin Up and Military Press Ladder (starts 20:05)
Bulgarian Split Squat Ladder (27:00)
Cool Down: Side Lunge with Deep Squat (33:20)
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