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PREP PROGRAM

The Prep Program uses easy workouts from Bodyweight Rehab and Bodyweight Training 2.0 to provide a smart starting point and gradual progression for total newbies or those returning from a long layoff.

Get Started

Start with this training schedule if you want the easiest possible starting point. This 8-week Prep Program will prepare you for success. If you are just getting started with working out or coming back from an injury, this is your program.

WEEK 1
Monday
REHAB SIDE LYING
19 mins
Tuesday
WORKOUT 1 – SIDE LYING WITH SINGLE KNEELING
32 mins
Wednesday
STACK 1- SIDE LYING WITH SINGLE KNEELING
20 mins
Thursday
STACK 2- SIDE LYING WITH SINGLE KNEELING

23 mins

Friday
STACK 3- SIDE LYING WITH SINGLE KNEELING
25 mins
Saturday
REST DAY
Sunday
REST DAY
WEEK 2
Monday

REHAB BACK LYING

23 mins

Tuesday
WORKOUT 2 – BACK LYING WITH LUNGING
33 mins
Wednesday
STACK 1- BACK LYING WITH LUNGING

23 mins

Thursday
STACK 2- BACK LYING WITH LUNGING
24 mins
Friday
STACK 3- BACK LYING WITH LUNGING
24 mins
Saturday
REST DAY
Sunday
REST DAY
WEEK 3
Monday
REHAB FRONT LYING
23 mins
Tuesday
WORKOUT 3 – FRONT LYING WITH STEP UPS
34 mins
Wednesday
STACK 1- FRONT LYING WITH STEP UPS
24 mins
Thursday
STACK 2- FRONT LYING WITH STEP UPS
23 mins
Friday
STACK 3- FRONT LYING WITH STEP UPS
25 mins
Saturday
REST DAY
Sunday
REST DAY
WEEK 4
Monday
2.0 BACK LYING IFE
16 mins
Tuesday
STEP UP WITH SPIDERMAN
26 mins
Wednesday
STACK 1- SIDE LYING WITH SINGLE KNEELING
20 mins
Thursday
STACK 2- SIDE LYING WITH SINGLE KNEELING
23 mins
Friday
STACK 3- SIDE LYING WITH SINGLE KNEELING
25 mins
Saturday
REST DAY
Sunday
REST DAY
WEEK 5
Monday
2.0 SIDE LYING IFE
11 mins
Tuesday
SQUATTING WITH QUAD
21 mins
Wednesday
STACK 1- BACK LYING WITH LUNGING
23 mins
Thursday
STACK 2- BACK LYING WITH LUNGING
24 mins
Friday
STACK 3- BACK LYING WITH LUNGING
24 mins
Saturday
REST DAY
Sunday
REST DAY
WEEK 6
Monday
2.0 FRONT LYING IFE
14 mins
Tuesday
HIP HINGE WITH INCH WORM
27 mins
Wednesday
STACK 1- FRONT LYING WITH STEP UPS
24 mins
Thursday
STACK 2- FRONT LYING WITH STEP UPS
23 mins
Friday
STACK 3- FRONT LYING WITH STEP UPS
25 mins
Saturday
REST DAY
Sunday
REST DAY
WEEK 7
Monday
2.0 CRAWLING IFE

11 mins

Tuesday

MOBILITY RX 1

39 mins

Wednesday
2.0 BACK LYING IFE

16 mins

Thursday
MOBILITY RX 2
32 mins
Friday
2.0 SIDE LYING IFE
11 mins
Saturday
REST DAY
Sunday
REST DAY
WEEK 8
Monday
STEP UP WITH SPIDERMAN

26 mins

Tuesday
REHAB SIDE LYING IFE
19 mins
Wednesday
SQUATTING WITH QUAD
21 mins
Thursday
REHAB FRONT LYING IFE
23 mins
Friday
HIP HINGE WITH INCH WORM
27 mins
Saturday
REST DAY
Sunday
REST DAY

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