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 Lunging Part 1

    Episode 1

    Warm Up- High Knee March

    Stack 1
    Backstroke
    Clamshells
    Ipsi Step Grab
    S Reach
    Forward Lunge

    Cool Down- Rolling

  • Side Lying to Lunging Part 2

    Episode 2

    Warm Up- High Knee March

    Stack 2
    Snow Angels
    Hip Circles
    Heel Grab Under
    Saxon Tilt
    Backward Lunge

    Cool Down- Rolling

  • Side Lying to Lunging Part 3

    Episode 3

    Warm Up- High Knee March

    Stack 3
    Arm Swings
    ITB Leg Lifts
    Heel Grab Around
    Vertical Twist
    Open Lunge

    Cool Down- Rolling

  • Side Lying to Lunging

    Episode 4

    Warm Up- High Knee March

    Stack 1
    Backstroke
    Clamshells
    Ipsi Step Grab
    S Reach
    Forward Lunge

    Stack 2
    Snow Angels
    Hip Circles
    Heel Grab Under
    Saxon Tilt
    Backward Lunge

    Stack 3
    Arm Swings
    ITB Leg Lifts
    Heel Grab Around
    Vertical Twist
    Open Lunge

    Cool Down- Rolling

  • 2.0 Front Lying Exercises (1D6R)

    Episode 5

    Warm Up- Long Kneeling

    Double Stack with 6 Reps
    Hip Twist
    Y Cuff
    Twist and Reach
    Mose Antlers

  • 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