Prep Program (easy)

Prep Program (easy)

12 Seasons

This is the recommended starting point for beginners or anyone coming back from an injury or prolonged break.

If the Prep Program is too hard, start with Pre-Prep. If it’s too easy, advance to Bodyweight Training 2.0.

These workouts build on Pre-Prep by progressing to exercises in crawling, kneeling, and standing positions. Your posture, joint functions, and lying to standing transitions will improve drastically, so you can develop the balance and coordination needed to move through live with far greater ease and injury resistance.

⏱ 15 - 35 min
📆 6 x per week, 12 weeks
💪🏽 Posture, Joint Functions, Weight Shifting, Developmental Movements

*Saturdays are optional workouts

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Prep Program (easy)
  • Prep Program Intro

    Episode 1

  • Prep Schedule

    220 KB

  • Back Lying to Kneeling Part 1

    Episode 2

    Warm Up- High Knee March

    Stack 1
    T-arm Reach
    Knee & Hip Extension
    Contra Crawl
    Out to Out
    S Reach

    Cool Down- Rolling

  • Back Lying to Kneeling Part 2

    Episode 3

    Warm Up- High Knee March

    Stack 2
    Pull Overs
    Windshield Wipers
    Ipsi Crawl
    Out to In
    Vertical Twist

    Cool Down- Rolling

  • Back Lying to Kneeling Part 3

    Episode 4

    Warm Up- High Knee March

    Stack 3
    Cross Body Draw
    Figure 4
    Lateral Crawl
    S2S Reaching
    Saxon Tilt

    Cool Down- Rolling

  • Back Lying to Kneeling

    Episode 5

    Warm Up- High Knee March

    Stack 1
    T-arm Reach
    Knee & Hip Extension
    Contra Crawl
    Out to Out
    S Reach

    Stack 2
    Pull Overs
    Windshield Wipers
    Ipsi Crawl
    Out to In
    Vertical Twist

    Stack 3
    Cross Body Draw
    Figure 4
    Lateral Crawl
    S2S Reaching
    Saxon Tilt

    Cool Down- Rolling

  • Back Lying + 2.0 Front Lying (1S8R)

    Episode 6

    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 Front Lying Exercises- 1 Single Stack with 8 Reps (1S8R)
    Hip Twist
    Y Cuffs
    Twist & Reach
    Moose Antlers

    Cool Down- Ro...

  • TWISTING Level 1

    Episode 7

    Warm Up- Low Knee March

    3 rounds with 3 exercises. 40s on/20s off.
    Parallel Leg Bridge
    Starfish Twist
    Vertical Twist

    Cool Down- Step Starfish, Scorpion Stretch, Straddle Stretch