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's your first time doing this workout, start with the easiest exercise variations.
For a workout that requires floor space only use Opus Lvl 2.
For an additional warm-up, March-In-Place during the first tutorials. You can also do a set of 4-6 reps with the easier exercise variations.
You can use the 90-Day Challenge Cool Down for an extra stretch at the end of your workout.
Check out this blog https://www.marklauren.com/blog/category/tools/ for ways to do pulling exercises at home.
Up Next in All
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Full Body Ladders with Swimmer 3
Warm Up (starts 1:47)
Upper Body Ladder (starts 11:55)
Let Me Ups and Push UpsLower Body Circuit (starts 15:40)
Streamline RDL's
Back Lunge with Twist
T Arm SquatCool Down
-
Pistol Squat Ladder with Runner 1
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 KicksCool Down: Straddle Steps with Table Tops (29:20)
-
Push Pull Ladder with Runner 3
Warm Up: Rehab Floor Exercises
Upper Body Ladder (starts 16:10)
Chin Ups & Military PressLower Body Ladder (23:35)
Pistol SquatsMobility Circuit (31:35):
- Rollouts
- Cross Body Draw
- Streamline Twist
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