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.

With 5 short workouts per week, this routine is a stepping stone to Bodyweight Training 2.0.

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Prep Program
  • 8 Week Schedule

    127 KB

  • 2.0 Back Lying IFE - Single Stack

    Episode 1

    1 Single Stack with 8 Reps

    Workout starts at 02:00
    Dead Bugs
    Up & Overs
    Glute Hip Ups
    Windshield Wipers

  • Step Up with Spiderman - 4S4R

    Episode 2

    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
    ...

  • Stack 1- Side Lying with Single Kneeling

    Episode 3

    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 4

    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 5

    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