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)

6 Episodes

  • Back Lying to Step Up Part 1
    25:32
    Back Lying to Step Up Part 1
    Episode 1

    Back Lying to Step Up Part 1

    Episode 1

    Warm Up- High Knee March

    Stack 1
    Pullovers
    Figure 4
    Contra Crawl
    S Reach
    Step Up

    Cool Down- Rolling

  • Back Lying to Step Up Part 2
    28:35
    Back Lying to Step Up Part 2
    Episode 2

    Back Lying to Step Up Part 2

    Episode 2

    Warm Up- High Knee March

    Stack 2
    Cross Body Draw
    Hip and Knee Extension
    Ipsi Crawl
    Saxon Tilt
    Backward Step Up

    Cool Down- Rolling

  • Back Lying to Step Up Part 3
    27:33
    Back Lying to Step Up Part 3
    Episode 3

    Back Lying to Step Up Part 3

    Episode 3

    Warm Up- High Knee March

    Stack 3
    T-arm Reach
    Windshield Wipers
    Lateral Crawl
    Vertical Twist
    Forward Step Up

    Cool Down- Rolling

  • Back Lying to Step Up
    34:32
    Back Lying to Step Up
    Episode 4

    Back Lying to Step Up

    Episode 4

    Warm Up- High Knee March

    Stack 1
    Pullovers
    Figure 4
    Contra Crawl
    S Reach
    Step Up

    Stack 2
    Cross Body Draw
    Hip and Knee Extension
    Ipsi Crawl
    Saxon Tilt
    Backward Step Up

    Stack 3
    T-arm Reach
    Windshield Wipers
    Lateral Crawl
    Vertical Twist
    Forward Step Up

    Cool Down- Rolling

  • 2.0 Crawling Exercises (1D6R)
    12:52
    2.0 Crawling Exercises (1D6R)
    Episode 5

    2.0 Crawling Exercises (1D6R)

    Episode 5

    Warm Up- Long Kneeling

    Double Stack with 6 Reps
    Dirty Dogs
    Hip Circles
    Pointers
    Straight Wide Leg

  • TWISTING Level 2
    18:58
    TWISTING Level 2
    Episode 6

    TWISTING Level 2

    Episode 6

    Warm Up- Low Knee March

    3 rounds with 3 exercises. 45s on/15s off.
    Parallel Leg Bridge
    Starfish Twist
    Vertical Twist

    Cool Down- Step Starfish, Scorpion Stretch, Straddle Stretch

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