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BODYWEIGHT TRAINING 2.0

This program systematically develops the athletic fundamentals essential to health and sports performance, and it is the backbone of Mark’s training. To stay in great shape, you need strengthen your foundation. For more info, go to marklauren.com/certification to find out about in-person courses being offered.

Mobility & Posture

These workouts are created out of stacks (Single or Double) with 4, 6 or 8 repetitions. 

WEEK 1

Monday

SQUATTING WITH SPIDERMAN

37min

Tuesday

LUNGING WITH INCH WORM

45min

Wednesday

REST DAY

Thursday

HIP HINGE WITH STARFISH

37min

Friday

STEP UP WITH QUAD

37min

Saturday

STEP UP WITH SPIDERMAN

27min

Sunday

REST DAY

WEEK 2

Monday

SQUATTING WITH SPIDERMAN

37min

Tuesday

LUNGING WITH INCH WORM

45min

Wednesday

REST DAY

Thursday

HIP HINGE WITH STARFISH

37min

Friday

STEP UP WITH QUAD

37min

Saturday

STEP UP WITH SPIDERMAN

27min

Sunday

REST DAY

WEEK 3

Monday

SQUATTING WITH SPIDERMAN

37min

Tuesday

LUNGING WITH INCH WORM

45min

Wednesday

REST DAY

Thursday

HIP HINGE WITH STARFISH

37min

Friday

STEP UP WITH QUAD

37min

Saturday

STEP UP WITH SPIDERMAN

27min

Sunday

REST DAY

WEEK 4

Monday

SQUATTING WITH SPIDERMAN

37min

Tuesday

LUNGING WITH INCH WORM

45min

Wednesday

REST DAY

Thursday

HIP HINGE WITH STARFISH

37min

Friday

STEP UP WITH QUAD

37min

Saturday

STEP UP WITH SPIDERMAN

27min

Sunday

REST DAY

WEEK 5

Monday

SQUATTING WITH SPIDERMAN

37min

Tuesday

LUNGING WITH INCH WORM

45min

Wednesday

REST DAY

Thursday

HIP HINGE WITH STARFISH

37min

Friday

STEP UP WITH QUAD

37min

Saturday

STEP UP WITH SPIDERMAN

27min

Sunday

REST DAY

WEEK 6

Monday

SQUATTING WITH SPIDERMAN

37min

Tuesday

LUNGING WITH INCH WORM

45min

Wednesday

REST DAY

Thursday

HIP HINGE WITH STARFISH

37min

Friday

STEP UP WITH QUAD

37min

Saturday

STEP UP WITH SPIDERMAN

27min

Sunday

REST DAY

WEEK 7

Monday

SQUATTING WITH SPIDERMAN

37min

Tuesday

LUNGING WITH INCH WORM

45min

Wednesday

REST DAY

Thursday

HIP HINGE WITH STARFISH

37min

Friday

STEP UP WITH QUAD

37min

Saturday

STEP UP WITH SPIDERMAN

27min

Sunday

REST DAY

WEEK 8

Monday

SQUATTING WITH SPIDERMAN

37min

Tuesday

LUNGING WITH INCH WORM

45min

Wednesday

REST DAY

Thursday

HIP HINGE WITH STARFISH

37min

Friday

STEP UP WITH QUAD

37min

Saturday

STEP UP WITH SPIDERMAN

27min

Sunday

REST DAY

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