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10-Week Strength Program (hard)

Full Body LADDERS 1

41m
179 comments

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

Warm Up Circuit

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

Cool Down Circuit

Up Next in Week 3

  • Level 1 Step Up with Spiderman
    28:16
    Level 1 Step Up with Spiderman

    Level 1 Step Up with Spiderman

    4 Single Stacks with 4 reps per exercise
    Warm Up- Long Kneeling

    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
    Straddle Step

  • Full Body SPEED SETS 1
    34:43
    Full Body SPEED SETS 1

    Full Body SPEED SETS 1

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

    Warm Up: 2.0 Front Lying Exercises

    Workout Begins- 06:12
    Let Me Ups: lats, read delts, biceps, forearms, spinal erectors, glutes, abs, hamstrings

    Push Ups: chest, shoulders, triceps, core, hip flexors, quads

    Dynamic Squats: glutes,...

  • Level 1 Squatting with Quad
    24:28
    Level 1 Squatting with Quad

    Level 1 Squatting with Quad

    4 Single Stacks with 4 reps per exercise

    Long Kneeling Warm Up

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

    Stack 2 (08:28)
    Side Crunch
    High Kicks
    Narrow Squats

    Stack 3 (13:12)
    Leg Lifts
    Side Kicks
    Wide Squats

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

179 Comments

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