Prep Program

Prep Program

9 Seasons

FOR BEGINNERS
⏱ 20 - 30 min
📆 5 x per week, 8 weeks

If this program is too hard, start with Pre-Prep. If it's too easy, start with Bodyweight Training 2.0.

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Prep Program
  • 8 Week Schedule

    127 KB

  • 2.0- Side Lying Exercises (single stack)

    Episode 1

    Isolated Floor Exercises (IFE's)
    Single Stack with 8 Reps

    Workout starts at 02:00
    Side Crunch
    Leg Lift
    Hip Drop
    Moon Walk

  • Squatting with Quad- 4S4R

    Episode 2

    4 Single Stacks with 4 reps per exercise (4S4R)

    Long Kneeling Warm Up

    Stack 1 (starts 04:06)
    Leg Lifts
    Kick Outs
    Narrow Squats

    Stack 2 (08:28)
    Hip Drops
    High Kicks
    Narrow Squats

    Stack 3 (13:12)
    Moonwalk
    Side Kicks
    Wide Squats

    Stack 4 (17:48)
    Side Crunch
    Side Kicks
    Staggered Squats

  • Stack 1- Back Lying with Lunging

    Episode 3

    1 Double Stack with 8 reps

    Rolling Warm Up
    Workout start time - 06:30

    T Arm Reach
    Knee and Hip Extension
    Heel Grab
    Front Lunge
    Ipsi Step Grab

  • Stack 2- Back Lying with Lunging

    Episode 4

    1 Double Stack with 8 reps

    Rolling Warm Up
    Workout start time - 06:30

    Cross Body Draw
    Windshield Wipers
    Heel Grab Under
    Backward Lunge
    Step Grab Under

  • Stack 3- Back Lying with Lunging

    Episode 5

    1 Double Stack with 8 reps

    Rolling Warm Up
    Workout start time - 06:30

    Pullovers
    Figure 4
    Heel Grab Around
    Open Lunge
    Step Grab Around