Strength Training Program (hard) OLD

Strength Training Program (hard) OLD

12 Seasons

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.

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Strength Training Program (hard) OLD
  • MONDAY: Full Body SUPERSETS 1

    Episode 1

    Workout starts at 02:45

    Warm Up: Jumping Jacks

    Side Lunge with Glute Hip Up
    Contra Press with Hitch Hiker
    Negative Pull Up with Single Arm Cuff
    Mountain Climber with Side V-up

    Cool Down: Hip Rolls

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

  • TUESDAY: Level 1 Hip Hinge with Inch Worm

    Episode 2

    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

  • WEDNESDAY: Full Body SPEED SETS 1

    Episode 3

    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,...

  • THURSDAY: Level 1 Crawling to Lunging

    Episode 4

    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...

  • FRIDAY: Abel Strength Ladders

    Episode 5

    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)