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 Step Up Part 1

    Episode 1

    Warm Up- High Knee March

    Stack 1
    Arm Swing
    Hip Circle
    Out to Out
    Saxon Tilt
    Forward Step Up

    Cool Down- Rolling

  • Side Lying to Step Up Part 2

    Episode 2

    Warm Up- High Knee March

    Stack 2
    Snow Angel
    ITB Leg Lift
    S2S Reaching
    S Reach
    Step Up

    Cool Down- Rolling

  • Side Lying to Step Up Part 3

    Episode 3

    Warm Up- High Knee March

    Stack 3
    Arm Circles
    Clam Shells
    Out to In
    Vertical Twist
    Backward Step Up

    Cool Down- Rolling

  • Side Lying to Step Up

    Episode 4

    Warm Up- High Knee March

    Stack 1
    Arm Swing
    Hip Circle
    Out to Out
    Saxon Tilt
    Forward Step Up

    Stack 2
    Snow Angel
    ITB Leg Lift
    S2S Reaching
    S Reach
    Step Up

    Stack 3
    Arm Circles
    Clam Shells
    Out to In
    Vertical Twist
    Backward Step Up

    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 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