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

Subscribe Share
Prep Program (easy)

6 Episodes

  • Front Lying to Kneeling Part 1
    24:37
    Front Lying to Kneeling Part 1
    Episode 1

    Front Lying to Kneeling Part 1

    Episode 1

    Warm Up- High Knee March

    Stack 1
    T Arm Crawl
    Glute Blaster
    S2S
    Step Elbow Drop
    Vertical Twist

    Cool Down- Rolling

  • Front Lying to Kneeling Part 2
    27:07
    Front Lying to Kneeling Part 2
    Episode 2

    Front Lying to Kneeling Part 2

    Episode 2

    Warm Up- High Knee March

    Stack 2
    Y Arm Crawl
    Abductor Slide
    Pevlic Tilt
    Step Kickout
    Saxon Tilt

    Cool Down- Rolling

  • Front Lying to Kneeling Part 3
    26:51
    Front Lying to Kneeling Part 3
    Episode 3

    Front Lying to Kneeling Part 3

    Episode 3

    Warm Up- High Knee March

    Stack 3
    Hitchhikers
    Scorpion Kick
    Pivot Step
    Step Starfish
    S Reach

    Cool Down- Rolling

  • Front Lying to Kneeling
    33:11
    Front Lying to Kneeling
    Episode 4

    Front Lying to Kneeling

    Episode 4

    Warm Up- High Knee March

    Stack 1
    T Arm Crawl
    Glute Blaster
    S2S
    Step Elbow Drop
    Vertical Twist

    Stack 2
    Y Arm Crawl
    Abductor Slide
    Pevlic Tilt
    Step Kickout
    Saxon Tilt

    Stack 3
    Hitchhikers
    Scorpion Kick
    Pivot Step
    Step Starfish
    S Reach

    Cool Down- Rolling

  • Front Lying + 2.0 Back Lying (1S8R)
    24:00
    Front Lying + 2.0 Back Lying (1S8R)
    Episode 5

    Front Lying + 2.0 Back Lying (1S8R)

    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 Back Lying Exercises- 1 Single Stack with 8 Reps (1S8R)
    Dead Bugs
    Up & Overs
    Glute Hip Ups
    Windshield Wipers

    Cool Down-...

  • TILTING Level 1
    18:39
    TILTING Level 1
    Episode 6

    TILTING Level 1

    Episode 6

    Warm Up- Low Knee March

    3 rounds with 3 exercises. 40s on/20s off.
    Slow Swimmers
    Low Drop
    Saxon Tilt

    Cool Down- Pivot Step, Straddle Stretch, Single Kneeling Twist and Reach

×