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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
HIP INGE WITH INCH WORM
27 mins
Tuesday
STEP UP WITH SPIDERMAN
26 mins
Wednesday
REST DAY
Thursday
SQUATTING WITH QUAD
21 mins
Friday
LUNGING WITH STARFISH
29 mins
Saturday
REST DAY
Sunday
REST DAY
WEEK 2
Monday
LUNGING WITH STARFISH
29 mins
Tuesday
HIP HINGE WITH INCH WORM
27 mins
Wednesday
REST DAY
Thursday
SQUATTING WITH QUAD
21 mins
Friday
STEP UP WITH SPIDERMAN
26 mins
Saturday
REST DAY
Sunday
REST DAY
WEEK 3
Monday
SQUATTING WITH SPIDERMAN
36 mins
Tuesday
HIP HINGE WITH INCH WORM
27 mins
Wednesday
REST DAY
Thursday
STEP UP WITH SPIDERMAN
26 mins
Friday
LUNGING WITH INCH WORM
44 mins
Saturday
REST DAY
Sunday
REST DAY
WEEK 4
Monday
STEP UP WITH QUAD
37 mins
Tuesday
LUNGING WITH STARFISH
29 mins
Wednesday
REST DAY
Thursday
HIP HINGE WITH STARFISH
36 mins
Friday
SQUATTING WITH QUAD
21 mins
Saturday
REST DAY
Sunday
REST DAY
WEEK 5
Monday
HIP HINGE WITH INCH WORM
27 mins
Tuesday
STEP UP WITH SPIDERMAN
26 mins
Wednesday
REST DAY
Thursday
SQUATTING WITH QUAD
21 mins
Friday
LUNGING WITH STARFISH
29 mins
Saturday
REST DAY
Sunday
REST DAY
WEEK 6
Monday
SQUATTING WITH SPIDERMAN
36 mins
Tuesday
STEP UP WITH QUAD
37 mins
Wednesday
REST DAY
Thursday
LUNGING WITH INCH WORM
44 mins
Friday
HIP HINGE WITH STARFISH
36 mins
Saturday
REST DAY
Sunday
REST DAY
WEEK 7
Monday
LUNGING WITH STARFISH
29 mins
Tuesday
HIP HINGE WITH QUAD
49 mins
Wednesday
REST DAY
Thursday
SQUATTING WITH INCH WORM
39 mins
Friday
STEP UP WITH SPIDERMAN
26 mins
Saturday
REST DAY
Sunday
REST DAY
WEEK 8
Monday
HIP HINGE WITH STARFISH
36 mins
Tuesday
STEP UP WITH QUAD
37 mins
Wednesday
REST DAY
Thursday
SQUATTING WITH SPIDERMAN
36 mins
Friday
LUNGING WITH INCH WORM
44 mins
Saturday
REST DAY
Sunday
REST DAY

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