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
  • Workout 3- Front Lying with Step Ups

    Episode 1

    3 Single Stacks with 8 reps

    Stack 1 (starts 02:41)
    T Arm Crawl
    Glute Blaster
    S2S
    Step Starfish
    Step Up

    Stack 2 (14:10)
    Y Arm Crawl
    Abductor Slide
    Pelvic Tilts
    Step Elbow Drop
    Forward Step up

    Stack 3 (25:00)
    Hitch Hikers
    Scorpion Kick
    Pivot Steps
    Step Kickout
    Backward Step Up

  • Stack 1- Front Lying with Step Ups

    Episode 2

    1 Double Stack with 8 reps

    Rolling Warm Up
    Workout start time - 06:30

    T Arm Crawl
    Glute Blaster
    S2S
    Step Starfish
    Step Up

  • Novice Circuit Training

    Episode 3

    Workout starts at 07:59

    Dynamic Squats
    Military Presses
    Fast Swimmers
    Mountain Climbers

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

  • Stack 2- Front Lying with Step Ups

    Episode 4

    1 Double Stack with 8 reps

    Rolling Warm Up
    Workout start time - 06:30

    Y Arm Crawl
    Abductor Slide
    Pelvic Tilts
    Step Elbow Drop
    Forward Step Up

  • Stack 3- Front Lying with Step Ups

    Episode 5

    1 Double Stack with 8 reps

    Rolling Warm Up
    Workout start time - 06:30

    Hitch Hiker
    Scorpion Kick
    Pivot Steps
    Step Kickout
    Backward Step Up