Pre-Prep (easiest)

Pre-Prep (easiest)

9 Seasons

The absolute easiest starting point for Mark Lauren On Demand.

With simple exercises in lying positions, you’ll strengthen your foundation by improving your posture and joint functions, so you can safely progress to the next level.

⏱ 10 - 25 min
📆 5 x per week, 9 weeks
💪🏽 Posture and Joint Functions

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Pre-Prep (easiest)

5 Episodes

  • Pre-Prep Training Plan
    Pre-Prep Training Plan
    188 KB

    Pre-Prep Training Plan

    188 KB

  • Side Lying + 2.0 Crawling (1S6R)
    18:37
    Side Lying + 2.0 Crawling (1S6R)
    Episode 1

    Side Lying + 2.0 Crawling (1S6R)

    Episode 1

    Warm Up- 60s Low Knee March

    Side Lying Exercises- 1 Single Stack with 8 Reps (1S8R)
    Arm Swings
    Hip Circles
    Snow Angels
    ITB Leg Lift
    Backstrokes
    Clamshells

    2.0 Crawling Exercises- 1 Single Stack with 6 Reps (1S6R)
    Hip Circles
    Pointers
    Dirty Dogs
    Straight Wide Leg

    Cool Down- Rolling

  • Front Lying + 2.0 Back Lying (1S6R)
    22:44
    Front Lying + 2.0 Back Lying (1S6R)
    Episode 2

    Front Lying + 2.0 Back Lying (1S6R)

    Episode 2

    Warm Up- 60s Low Knee March

    Front Lying Exercises- 1 Single Stack with 8 Reps (1S8R)
    Y-arm Crawl
    Glute Blasters
    T-arm Crawl
    Abductor Slide
    Hitch Hikers
    Scorpion Kicks

    2.0 Back Lying Exercises- 1 Single Stack with 6 Reps (1S6R)
    Dead Bugs
    Up & Overs
    Glute Hip Ups
    Windshield Wipers

    Cool Down-...

  • Back Lying + 2.0 Back Lying (1D4R)
    26:13
    Back Lying + 2.0 Back Lying (1D4R)
    Episode 3

    Back Lying + 2.0 Back Lying (1D4R)

    Episode 3

    Warm Up- 60s Low Knee March

    Back Lying Exercises- 1 Single Stack with 8 Reps (1S8R)
    T-arm Reach
    Figure 4
    Pullovers
    Windshield Wipers
    Cross Body Draw
    Knee & Hip Extension

    2.0 Back Lying Exercises- 1 Double Stack with 4 Reps (1D4R)
    Glute Hip Ups
    Dead Bugs
    Up & Overs
    Windshield Wipers

    Cool Dow...

  • Side Lying + 2.0 Crawling (1D4R)
    20:21
    Side Lying + 2.0 Crawling (1D4R)
    Episode 4

    Side Lying + 2.0 Crawling (1D4R)

    Episode 4

    Warm Up- 60s Low Knee March

    Side Lying Exercises- 1 Single Stack with 8 Reps (1S8R)
    Arm Swings
    Hip Circles
    Snow Angels
    ITB Leg Lift
    Backstrokes
    Clamshells

    2.0 Crawling Exercises- 1 Double Stack with 4 Reps (1D4R)
    Hip Circles
    Pointers
    Dirty Dogs
    Straight Wide Leg

    Cool Down- Rolling

  • Front Lying + 2.0 Front Lying (1D4R)
    24:31
    Front Lying + 2.0 Front Lying (1D4R)
    Episode 5

    Front Lying + 2.0 Front Lying (1D4R)

    Episode 5

    Warm Up- 60s Low Knee March

    Front Lying Exercises- 1 Single Stack with 8 Reps (1S8R)
    Y-arm Crawl
    Glute Blasters
    T-arm Crawl
    Abductor Slide
    Hitch Hikers
    Scorpion Kicks

    2.0 Front Lying Exercises- 1 Double Stack with 4 Reps (1D4R)
    Twist & Reach
    Hip Twist
    Moose Antlers
    Y Cuffs

    Cool Down- Rolling

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