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Level 3 (hard)

TUESDAY: Level 1 Step Up with Spiderman

26m
231 comments

4 Single Stacks with 4 reps per exercise

Long Kneeling Warm Up

Stack 1 (starts 04:36)
Dead Bugs
Hip Swirl
Stork Stance

Stack 2 (09:54)
Glute Hip Ups
Arm Circle
Gate Swing

Stack 3 (15:28)
Up & Overs
A Frames
Cross Step

Stack 4 (21:37)
Windshield Wipers
Saxon Tilt
Straddle Step

Up Next in Week 3

  • WEDNESDAY: Opus Level 3
    32:09
    WEDNESDAY: Opus Level 3

    WEDNESDAY: Opus Level 3

    Circuit Training
    4 rounds with 4 exercises
    50/10 work to rest intervals

    Warm Up

    Workout starts at 8:35
    Straight Leg Crunch (12 reps)
    Speed Squats (36 reps)
    Starfish Bounce / Starfish Push Up (6 reps)
    Skydivers Arms at Y / Single Arm Reach (20 reps)

    Cool Down

  • THURSDAY: Level 1 Squatting with Quad
    21:08
    THURSDAY: Level 1 Squatting with Quad

    THURSDAY: Level 1 Squatting with Quad

    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

  • FRIDAY: Ruckus Level 3
    35:27
    FRIDAY: Ruckus Level 3

    FRIDAY: Ruckus Level 3

    Using perfect form, do as many rounds as possible in 20 minutes.

    How to do pulling exercises at home:
    https://marklauren.com/blog/tutorials/let-me-ups/

    Warm Up

    Workout starts: 9:55
    Full Saxon Back Lunge (10 reps)
    Wide Tripod Push Ups / Narrow Tripod Push Ups (10 reps)
    1-legged RDL with Twist...

231 Comments

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