Prep Program

Prep Program

8 Seasons

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.

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Prep Program
  • Novice Timed Sets

    Episode 1

    Workout starts at 05:15

    Sumo Squats
    Pointers
    Mountain Climbers
    Swimmers

    Once you can do all exercises with good form at the same pace as Mark, move on to Intermediate Timed Sets.

  • Stack 1- Side Lying with Single Kneeling

    Episode 2

    1 Double Stack with 8 reps

    Rolling Warm Up
    Workout start time - 06:30

    Arm Circles
    Hip Circles
    F2B Out to Out
    Contra Crawl
    S Reach

  • Stack 2- Side Lying with Single Kneeling

    Episode 3

    1 Double Stack with 8 reps

    Rolling Warm Up
    Workout start time - 06:30

    Snow Angels Side Lying
    Clamshells Side Lying
    F2B Out to In
    Lateral Crawl
    Vertical Twist

  • Stack 3- Side Lying with Single Kneeling

    Episode 4

    1 Double Stack with 8 reps

    Rolling Warm Up
    Workout start time - 06:30

    Arm Swings
    ITB Leg Lifts
    S2S Reaching
    Ipsi Crawl
    Saxon Tilt

  • Novice Ladders

    Episode 5

    Workout starts at- 05:15

    Back Lunges
    4 Counts
    Pointers
    Thumbs Up

    Once you can do all exercises with good form at the same pace as Mark, move on to Intermediate Ladders.