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MARK LAUREN ON DEMAND

Training Schedules

AVAILABLE FOR

iPhone, iPad, Apple TV

Android App, TV

Roku

Amazon TV

PREP PROGRAM

Start with this training schedule if you want the easiest possible starting point. This 8-week Prep Program will prepare you for success. 

90-DAY CHALLENGE

Click Download to get your 90-Day Training Schedule and Diary. This program has 3 levels of difficulty and weekly evaluations to keep you challenged at just the right level, injury free!

ACTIVE RECOVERY

After each program, use this 1-week active recovery schedule to allow fully recovery with skill-based workouts that deepen your understanding of athletic fundamentals. 

BODYWEIGHT TRAINING 2.0

This program systematically develops the athletic fundamentals essential to health and sports performance. To stay in great shape, you need strengthen your foundation. Click on the button below to get your training schedule.

EFX TRAINING + MOBILITY RX

This is what superheroes are made of! Mobility Rx teaches you to get into ideal joint alignment for optimal force absorption, while Elite Functional Exercise (EFX) challenges your ability to maintain that alignment, which determines strength and performance. This plan is most effective after the 90-Day Challenge and Bodyweight Training 2.0 plans. 

BODYWEIGHT STRENGTH TRAINING FOR RUNNERS – Low Mileage Running

For those casually interested in long-distance running, here is a low mileage running program that combines Bodyweight Strength Training for Runners with Bodyweight Training 2.0 for a total of four training sessions per week. This is a good schedule for anyone just getting started with running.

YOU ARE YOUR OWN GYM

This is total body high intensity interval training to quickly prepare your mind, body, and heart for life’s adventures. Start with the Novice Workouts. Once you can do all exercises with good form, move on to the Intermediate workouts.

YOU ARE YOUR OWN GYM 2

Use this program for training that’ll shape you up quick while ingraining useful and efficient movement patterns. Start with the Novice Workouts. Once you can do all exercises with good form, move on to the Intermediate workouts.

MOBILITY RX

The Mobility Rx program contains two workouts that emphasize coordination and flexibility, so you can move freely without pain and injury. You can use Mobility Rx four days a week or as active recovery between days of more intense training.

FOCUS 15

This program uses functional movements to develop strength and endurance in the lower body- quadriceps, hamstrings, butt, and calves.

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