Full Body Strength Training
⏱ 20-45 min
📆 3-5 x per week, 10 weeks
How to do pulling exercises: https://www.marklauren.com/blog/category/tools/
Weeks 1-6 have 3 strength training days per week Monday, Wednesday, and Friday with optional active recovery Tuesday and Thursday.
Weeks 7-10 have 4 strength training days per week Monday, Tuesday, Thursday, and Friday with optional active recovery on Wednesday.
Full Body Workout
Side Lunge with Glute Hip Up (starts at: 1:20)
Contra Press with Hitch Hiker (14:00)
Negative Pull Up with Single Arm Cuff (25:00)
Mountain Climber with Side V-up (35:!5)
How to do Pull Ups at home:
https://marklauren.com/blog/tutorials/pull-ups/
4 Single Stacks with 4 reps per exercise
Stack 1 (starts 04:59)
Y Cuff
Bloomers
Deadlift
Stack 2 (12:04)
Twist & Reach
Deep Squat
RDL's
Stack 3 (17:23)
Moose Antlers
Deep Squat
1-legged Deadlift
Stack 4 (22:55)
Hip Twists
Vertical Twist
1-legged RDL
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,...
4 Single Stacks with 4 Reps
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
Straight L...
Full Body Workout
90-Day Warm Up
Let Me Up / Push Up Ladder (starts: 10:40)
Pistol Squat Ladder (17:28)
Chin Up / Military Press Ladder (26:55)
Bulgarian Split Squat Ladder (33:42)
Cool Down (40:05)
