If you're totally new to exercise or haven't trained in a long time, begin with the Prep Program- https://marklauren.com/prep-schedule/
This 8 week program combines Bodyweight Rehab, Bodyweight Training 2.0 and the YAYOG workouts to develop the athletic skills most important to your long term success. With 5 short workouts per week, this routine is a great preparation for the 90-Day Challenge.
4 Single Stacks with 4 reps per exercise (4S4R)
Long Kneeling Warm Up
Stack 1 (starts 04:36)
Dead Bugs
Hip Swirl
Stork Stance
Stack 2 (09:54)
Glute Hip Ups
Arm Circle
Gate Swing
Stack 3 (15:28)
Up & Overs
A Frames
Cross Step
Stack 4 (21:37)
Windshield Wipers
Saxon Tilt
...
1 Double Stacks with 8 Reps
Workout starts at 03:05
Arm Circles
Hip Circles
Snow Angels
Clamshells
Arm Swings
ITB Leg Lifts
1 Double Stack with 4 reps per exercise (1D4R)
Stack starts at 01:31
Glute Hip Ups
Kickouts
Stork Stance
1 Double Stack with 8 Reps
Workout start at 03:12
T Arm Reach
Knee & Hip Extension
Cross Body Draw
Windshield Wiper
Pull Over
Figure 4
4 Single Stacks with 4 reps per exercise (4S4R)
Stack 1 (starts 04:59)
Y Cuff
Bloomers
Deadlift
Stack 2 (12:04)
Twist & Reach
Deep Squat
RDL's
Stack 3 (17:23)
Moose Antlers
Deep Squat
1-legged Deadlift
Stack 4 (22:55)
Hip Twists
Vertical Twist
1-legged RDL
