Strength Training Program (hard)

Strength Training Program (hard)

13 Seasons

Strength Training
⏱ 15-45 min
📆 3-6 x per week, 10 weeks

The new strength training program is split into 3 blocks.

Block 1 (weeks 1-4) has full body strength training sessions on Mondays, Wednesdays, and Fridays with short active recovery workouts on Tuesdays, Thursdays, and Saturdays.

Block 2 (weeks 5-8) splits the strength training sessions into Upper Body (push/pull) and Lower Body (legs/core) sessions. Mondays and Thursdays are Upper Body. Tuesdays and Fridays are Lower Body. Wednesdays and Saturdays are short active recovery workouts.

Block 3 (weeks 9-10) trains Core on Mondays, Legs on Tuesdays, Pushing on Thursdays, and Pulling on Fridays. Wednesdays and Saturdays are active recovery.

After each block is one week of Active Recovery consisting of Bodyweight Training 2.0 and 9-minute workouts.

You have 2 options:

1. You can repeat a block as long as you’re satisfied with the progress and difficulty.
2. Or you can repeatedly follow the 10-week plan as scheduled.

Strength Training Program (hard)
  • MONDAY: 9-Minute TUMBLEWEED

    Episode 1

    Moderate. No Equipment. Full Body.

    (Starts 06:07)
    Side Lying Warm Up

    Double Kneeling to Squat: Glutes, hamstrings, quads, spinal erectors, obliques, shin muscles, rear delts, triceps, forearms

    Parallel Leg Crunch: abs, hips flexors, serratus, shoulders, quads, shin muscles

    Squat Wheel (low): ...

  • TUESDAY: Level 2 Lunging with Starfish

    Episode 2

    4 Single Stacks with 6 reps per exercise

    Side Kneeling Warm Up

    Stack 1 (start 05:12)
    Leg Lifts
    Starfish Twist
    Stepping Lunge

    Stack 2 (11:22)
    Moon Walk
    Starfish Hip Drop
    Tipsy Step

    Stack 3 (17:24)
    Side Crunch
    Starfish Push Up
    Side Lunge

    Stack 4 (23:42)
    Hip Drops
    Starfish Divebomber
    Straight ...

  • WEDNESDAY: EFX Circuit 1

    Episode 3

    Hard. Full Body Strength Training.

    Side Lying Warm Up

    45s work intervals/ 15s rest intervals
    3 rounds with 3 exercises:
    Clock Jumps
    Tripod Push Ups
    Tripod Let Me Ups/ Fast Swimmers

    Cool Down: Straddle Reach

    How to do pulling exercises at home: https://www.marklauren.com/blog/category/to...

  • THURSDAY: Level 2 Back Lying to Squatting

    Episode 4

    4 Single Stacks with 6 Reps

    Back Lying- Inch Worm- Side Kneeling- Squatting arms at T

    Stack 1 (starts 5:25)
    Glute Hip Ups legs straight
    Bloomers
    Narrow Squats

    Stack 2 (14:05)
    Up and Over legs straight
    Deep Squats
    Wide Squats

    Stack 3 (21:45)
    Windshield Wipers legs straight
    Vertical Twist
    Stag...

  • FRIDAY: 9-Minute TUMBLEWEED 2

    Episode 5

    Hard. No Equipment. Full Body.

    (begins 6:15)
    Side Lying Warm Up

    Seated High Knee Tuck: glutes, hamstrings, triceps, shoulders, forearms spinal erectors, quads, calves, shin muscles, abs, hip flexors

    Bent Leg Crunch: abs, hips flexors, serratus, shoulders, hip rotators, glutes, quads, shin mus...

  • SATURDAY: Reaching Circuit

    Episode 6

    Easy. Full Body Workout

    Warm Up: Low Knee March

    Thumbs Up: rear delts, mid to lower traps, shoulder rotators, spinal erectors, glutes, core

    Pointer: shoulders, scapular muscles, spinal erectors, hip flexors, glutes, hamstrings, abs, neck

    S Reach: shoulder rotators, read delts, traps, spinal ...