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)
  • Mixed Workout 2

    Episode 1

    Single stacks with 8 reps
    Warm Up- 6 x 20/10s High Knee March

    Stack 2- Back Lying to Single Kneeling
    Pull Overs
    Windshield Wipers
    Ipsi Crawl
    F2B Out To In
    Vertical Twist

    Stack 2- Side Lying to Lunging
    Snow Angel
    Hip Circles
    Heel Grab Under
    Step Grab Under
    Backward Lunge

    Stack 2- Front Lying t...

  • 2.0 Back Lying Exercises (1D8R)

    Episode 2

    Double Stack with 8 Reps
    Short Kneeling Warm Up

    Dead Bugs
    Up & Overs
    Glute Hip Ups
    Windshield Wipers

  • Mixed Workout 3

    Episode 3

    Single stacks with 8 reps
    Warm Up- 6 x 20/10s High Knee March

    Stack 3- Back Lying to Single Kneeling
    Cross Body Draw
    Figure 4
    Lateral Crawl
    S2S Reaching
    Saxon Tilt

    Stack 3- Side Lying to Lunging
    Arm Swing
    ITB Leg Lift
    Heel Grab Around
    Step Grab Around
    Open Lunge

    Stack 3- Front Lying to Step Up...

  • 2.0 Crawling Exercises (1D8R)

    Episode 4

    1 Double Stack with 8 Reps
    Short Kneeling Warm Up

    Dirty Dog
    Hip Circles
    Pointers
    Straight Wide Leg

  • Mixed Workout 1

    Episode 5

    Single stacks with 8 reps
    Warm Up- 6 x 20/10s High Knee March

    Stack 1- Back Lying to Single Kneeling
    T-Arm Reach
    Knee and Hip Extensions
    Contra Crawl
    Out-to-Out
    S-Reach

    Stack 1- Side Lying to Lunging
    Backstroke
    Clamshells
    Heel Grab
    Ipsi Step Grab
    Forward Lunge

    Stack 1- Front Lying to Step U...

  • REACHING Level 2

    Episode 6

    Warm Up- Low Knee March

    3 rounds with 3 exercises. 45s on/15s off
    Thumbs up
    Pointers
    S Reach

    Cool Down- Step Elbow Drop, Scorpion Stretch, Z Stretch