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)
  • Side Lying to Kneeling Part 1

    Episode 1

    Warm Up- High Knee March

    Stack 1
    Arm Swing
    Clam Shells
    Heel Grab
    Step Grab Ipsi
    Saxon Tilt

    Cool Down- Rolling

  • Side Lying to Kneeling Part 2

    Episode 2

    Warm Up- High Knee March

    Stack 2
    Snow Angel
    ITB Leg Lift
    Heel Grab Under
    Step Grab Under
    S Reach

    Cool Down- Rolling

  • Side Lying to Kneeling Part 3

    Episode 3

    Warm Up- High Knee March

    Stack 3
    Backstroke
    Hip Circles
    Heel Grab Around
    Step Grab Around
    Vertical Twist

    Cool Down- Rolling

  • Side Lying to Kneeling

    Episode 4

    Warm Up- High Knee March

    Stack 1
    Arm Swing
    Clam Shells
    Heel Grab
    Step Grab Ipsi
    Saxon Tilt

    Stack 2
    Snow Angel
    ITB Leg Lift
    Heel Grab Under
    Step Grab Under
    S Reach

    Stack 3
    Backstroke
    Hip Circles
    Heel Grab Around
    Step Grab Around
    Vertical Twist

    Cool Down- Rolling

  • Side Lying + 2.0 Crawling (1S8R)

    Episode 5

    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
    Backstroke
    Clamshells

    2.0 Crawling Exercises- 1 Single Stack with 8 Reps (1S8R)
    Dirty Dogs
    Hip Circles
    Pointers
    Straight Wide Leg

    Cool Down- Rolling

  • REACHING Level 1

    Episode 6

    Warm Up- Low Knee March

    3 rounds with 3 exercises. 40s on/20s off
    Thumbs up
    Pointers
    S Reach

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