How to do pulling exercises at home:
https://marklauren.com/blog/tutorials/pull-ups/
Warm Up Circuit
Strength Training Ladders:
Wide and Close Grip Pull Ups and Military Presses
1-legged Box Squats
Staggered Let Me Ups and Push Ups
Bulgarian Split Squats
Cool Down Circuit
Warm Up Circuit
Strength Training Ladders:
Staggered Pull Ups and Military Presses
Bulgarian Split Squats
Wide/Close Let Me Ups and Push Ups
1-legged Box Squats
Cool Down Circuit
Crawling Warm Up
4 sets with 45 second work and rest intervals
Pull Ups or S Reach
Dive Bombers
Iron Mikes or Jump Squats
Parallel Leg Crunch
Cool Down- Alternating A Frames
Equipment: table or barbell hip width, or suspension straps
Warm Up: RDL's with Starfish Twist
Tripod Let Me Up (starts 08:55)
Star Jumper (14:55)
Starfish Bouncing Push Up (20:05)
Cool Down: 1-legged RDL's with Starfish Push Ups (25:05)
Side Lying Warm Up
4 sets x 45s work intervals and 45s rest intervals
Push Ups
Let Me Ups
Star Jumpers
Cool Down- Straddle Reach
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,...
10 x 10 sec. sets with 10 sec. rest intervals per exercise
Warm Up: 2.0 Back Lying Exercises
Workout Begins 07:09
Chin Ups: lats, biceps, forearms, chest, rear delts, core, spinal erectors, glutes
Military Press: shoulders, traps, triceps, forearms, spinal erectors, hip flexors, quads, hamst...
Workout starts at 02:45
Warm Up: Jumping Jacks
Side Lunge with Glute Hip Up
Contra Press with Hitch Hiker
Negative Pull Up with Single Arm Cuff
Mountain Climber with Side V-up
Cool Down: Hip Rolls
How to do Pull Ups at home:
https://marklauren.com/blog/tutorials/pull-ups/
Full Body Workout
Workout Begins at 02:38
Warm Up: Jumping Jacks
Cossack Squat (weighted option) with Hip Circle
Dynamic Push Up with T-arm Crawl
Let Me In with Y-arm Crawl
Scorpion Kick with Windshield Wiper
Cool Down: Hip Rolls
Offset Split Squat
Straddle Pike
Pec Fly
Lateral Squat
Lateral Press
W Roll with Kickout
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 wor...
Equipment: sturdy desk or straps, chair, chin up bar, barbell with plates (optional)
90-Day Warm Up
Chin Up & Military Press (start 11:45)
Bulgarian Split Squat (18:40)
Agility Complex 2 (26:35)
Short Kneeling Twist Reach
Alternating Back Lunge
Dynamic Squats
Watch the exercise tutorials bef...
Equipment: straps or sturdy desk, chin up bar, chair, barbell with plates and step up platform (optional)
90-Day Warm Up
Let Me Up & Push Up (05:42)
Pistol Squat (14:15)
Chin Up & Military Press (20:40)
Bulgarian Split Squat (30:55)
Agility Complex 3 (39:53)
Tripod Push Ups
Barbell Step Ups
Fa...
Equipment: chin up bar, chair, sturdy desk or suspension straps
Back Lying Isolated Floor Exercises
Chin Up & Military Press (start 16:20)
Pistol Squat (23:45)
Push Up & Let Me Up (31:50)
Bulgarian Split Squat (38:15)
Swimming Complex 1 (48:40)
Rehab Pullovers
Snow Angels
Pelvic Tilts
If it's...
Equipment: sturdy desk or suspension straps, chair, dumbbell and bench pullovers (optional)
Side Lying Isolated Floor Exercises
Push Up and Let Me Up Ladder (starts 12:35)
Bulgarian Split Squat Ladder (19:00)
Swimming Complex 2 (28:55):
- Prone S Reach
- Scorpion Kick
- Dumbbell Pullover
If it'...
Warm Up (starts 1:47)
Upper Body Ladder (starts 11:55)
Let Me Ups and Push Ups
Lower Body Circuit (starts 15:40)
Streamline RDL's
Back Lunge with Twist
T Arm Squat
Cool Down
Equipment: Chair or bench, light weight (optional)
Warm Up: Cross Steps with Side Kicks
Pistol Squat Ladder (12:00)
Running Complex 1 (17:10)
Dive Bombers
Hitch Hikers
Scorpion Kicks
Cool Down: Straddle Steps with Table Tops (29:20)
Warm Up: Rehab Floor Exercises
Upper Body Ladder (starts 16:10)
Chin Ups & Military Press
Lower Body Ladder (23:35)
Pistol Squats
Mobility Circuit (31:35):
- Rollouts
- Cross Body Draw
- Streamline Twist
9-Minute MIRACLE
Warm Up: High Knee March / Low Knee run
3 rounds with 3 exercises
Y Cuffs
Side Kick
High Knee Skip or Run
9-Minute LOVE
3 rounds with 3 exercises
DF Glide
Let Me Ins
T Arm Squat
Cool Down: A Frames
This workout uses 9-Minute PICKLE as a preparation for 9-Minute HERO.
Warm Up- High Knee March and Low Knee Run
3 rounds at 50/10 intervals:
Parallel Leg Bridge
Starfish Twist
Stork Stance
3 rounds at 60/10 intervals:
Drop Thrust
Negative Pull Up/ Fast Swimmer
Cossack Squat
Cool Down- Hip...
Warm up- High Knee March
BERRY
3 rounds with 3 exercises. 50s on/10s off.
Straight Leg Crunch
Double Drop
Squat Thrust
GIGGLES
3 rounds with 3 exercises. 60s on/10s off.
Squat to Deadlift
Negative Pull Up/Slow Swimmer
Burpees
Cool Down- Isometric Pigeon Stretch
Warm Up- Jumping Jacks
FIREFLY
3 rounds with 3 exercises. 50s on/10s off.
S-reach
Starfish Pillar
Full Saxon Lunge
LEGEND
3 rounds with 3 exercises. 60s on/10s off.
Let Me In
Starfish Drop
1-legged Box Squats
Cool Down- A-Frames
