Equipment: sturdy desk or suspension straps, chair, dumbbell and bench pullovers (optional)
Side Lying Isolated Floor Exercises
Push Up and Let Me Up Ladder (starts 12:35)
Bulgarian Split Squat Ladder (19:00)
Swimming Complex 2 (28:55):
- Prone S Reach
- Scorpion Kick
- Dumbbell Pullover
If it's your first time doing this workout, start with the easiest exercise variations.
For a workout that requires floor space only use Opus Lvl 2.
For an additional warm-up, March-In-Place during the first tutorials. You can also do a set of 4-6 reps with the easier exercise variations.
You can use the 90-Day Challenge Cool Down for an extra stretch at the end of your workout.
Check out this blog https://www.marklauren.com/blog/category/tools/ for ways to do pulling exercises at home.
Warm Up: Rehab Floor Exercises
Upper Body Ladder (starts 16:10)
Chin Ups & Military Press
Lower Body Ladder (23:35)
Pistol Squats
Mobility Circuit (31:35):
- Rollouts
- Cross Body Draw
- Streamline Twist
Equipment: chin up bar, chair, sturdy desk or suspension straps
Back Lying Isolated Floor Exercises
Chin Up & Military Press (start 16:20)
Pistol Squat (23:45)
Push Up & Let Me Up (31:50)
Bulgarian Split Squat (38:15)
Swimming Complex 1 (48:40)
Rehab Pullovers
Snow Angels
Pelvic Tilts
...
37 Comments