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10-Week Strength Program (hard)

Full Body SPEED SETS 2

38m
160 comments

10 x 10 sec. sets with 10 sec. rest intervals per exercise

Warm Up: 2.0 Back Lying Exercises

Workout Begins 07:09
Chin Ups: lats, biceps, forearms, chest, rear delts, core, spinal erectors, glutes

Military Press: shoulders, traps, triceps, forearms, spinal erectors, hip flexors, quads, hamstrings

Iron Mikes: quads, glutes, hamstrings, calves, shin muscles, spinal erectors, core

Jack Knives: abs, obliques, serratus, hip flexors, shin muscles, shoulders, neck, mid back, quads

High Knee Run: calves, hip flexors, hamstrings, quads, glutes, abs, spinal erectors, shoulders, neck

Cool Down: 2.0 Side Lying Exercises

How to do Chin Ups at home:
https://marklauren.com/blog/tutorials/pull-ups/

Up Next in Week 2

  • Level 1 Crawling to Lunging
    21:15
    Level 1 Crawling to Lunging

    Level 1 Crawling to Lunging

    4 Single Stacks with 4 Reps (4S4R)

    Stack 1 (starts 4:21)
    Hip Circles
    Starfish Twist
    Short Kneeling
    Stepping Lunges with arms at T

    Stack 2 (09:00)
    Dirty Dogs
    Starfish Twist
    Side Lunges

    Stack 3 (13:13)
    Straight Wide Leg
    Starfish Push Up
    Tipsy Step

    Stack 4 (17:56)
    Pointers
    Starfish Push Up
    Stra...

  • Full Body LADDERS 2
    41:38
    Full Body LADDERS 2

    Full Body LADDERS 2

    Warm Up Circuit

    Strength Training Ladders:
    Staggered Pull Ups and Military Presses
    Bulgarian Split Squats
    Wide/Close Let Me Ups and Push Ups
    1-legged Box Squats

    Cool Down Circuit

  • Front Lying to Kneeling Part 2
    27:07
    Front Lying to Kneeling Part 2

    Front Lying to Kneeling Part 2

    Warm Up- High Knee March

    Stack 2
    Y Arm Crawl
    Abductor Slide
    Pevlic Tilt
    Step Kickout
    Saxon Tilt

    Cool Down- Rolling

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