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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01:39Episode 1
Prep Program Intro
Episode 1
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23:36Episode 2
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 ReachCool Down- Rolling
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26:58Episode 3
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 TwistCool Down- Rolling
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27:27Episode 4
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 TiltCool Down- Rolling
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32:46Episode 5
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 ReachStack 2
Pull Overs
Windshield Wipers
Ipsi Crawl
Out to In
Vertical TwistStack 3
Cross Body Draw
Figure 4
Lateral Crawl
S2S Reaching
Saxon TiltCool Down- Rolling
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23:24Episode 6
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 Extension2.0 Front Lying Exercises- 1 Single Stack with 8 Reps (1S8R)
Hip Twist
Y Cuffs
Twist & Reach
Moose AntlersCool Down- Ro...
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18:58Episode 7
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 TwistCool Down- Step Starfish, Scorpion Stretch, Straddle Stretch