BACK TO BASICS

PREP PROGRAM

Follow all 4 steps below to get started with our Prep Program

STEP 1

This is a series of 7 questions related to your health history and physical activity status that helps identify any potential risk(s) associated with engaging in our exercise programs. This is for your information only and does not need to be submitted.

STEP 2

Download the Guided Calendar

This calendar takes you through the 6 phase exercise program designed to strengthen, mobilize, and stabilize the various muscle groups involved in getting down and up off the floor. Each phase is designed to be 4 weeks in length, however, we encourage you to go at your own pace. You may find yourself needing to repeat some weeks within a phase or repeat a phase entirely!

STEP 3

You can download and/or print a new copy each week to track your progress. From week to week, increase the number of sets and/or repetitions for each circuit/exercise. We recommend printing out and putting the checklists into a folder or binder. Create a journal of your journey!

STEP 4

SMART Goal

Use the following worksheet to help you create your own fitness SMART goal!
ENGLISH | ESPAÑOL

STEP 5

Start Your Journey Below

Continue scrolling down and select the phase you want to view. Complete only ONE workout per day with at least 48 hours in between workouts.

BONUS STEP

Join Our Strava Club

Click HERE (Instrucciones Sobre Strava) for instructions on how to join our Strava Club. Strava is an online fitness tracker where you can log all your activities (walk, bike, run, swim, hike, anything!) and track your progress towards lifelong fitness!


Conversion Chart: DOWNLOAD
Original Source from http://flyingpigmarathon.com/

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B2B Prep Program
PHASE 1

Things to know

Start with 1 set of each circuit below and progress to 2 sets.
Rest 30 seconds between exercises.
Rest 60-90 seconds between sets and circuits.

You should be able to complete the maximum number of sets and repetitions from both Workouts A and B before moving on to the next phase.

Workout A

LanguageWorkout
English
日本語 (Japanese)

ExerciseStart withProgress to
Circuit 1
14 reps per foot6 reps per foot
24 reps per foot6 reps per foot
Circuit 2
34 reps per leg6 reps per leg
44 reps6 reps
Circuit 3
54 reps per foot6 reps per foot

Workout B

LanguageWorkout
English
日本語 (Japanese)

ExerciseStart withProgress to
Circuit 1
14 reps per leg6 reps per leg
28 reps per foot10 reps per foot
Circuit 2
34 reps (315)*6 reps (315)*
44 reps6 reps

B2B Prep Program
PHASE 2

Things to know

Start with 1 set of each circuit below and progress to 2 sets.
Rest 30 seconds between exercises.
Rest 60-90 seconds between sets and circuits.

You should be able to complete the maximum number of sets and repetitions from both Workouts A and B before moving on to the next phase.

Workout A

LanguageWorkout
English
日本語 (Japanese)

ExerciseStart withProgress to
Circuit 1
14 reps per leg6 reps per leg
24 reps per side6 reps per side
Circuit 2
34 reps per leg6 reps per leg
44 reps6 reps
Circuit 3
54 reps per foot6 reps per foot

Workout B

LanguageWorkout
English
日本語 (Japanese)

ExerciseStart withProgress to
Circuit 1
18 reps10 reps
28 reps per foot10 reps per foot
Circuit 2
3/Modified4 reps (315)*6 reps (315)
48 reps10 reps

B2B Prep Program
PHASE 3

Things to know

Start with 1 set of each circuit below and progress to 2 sets.
Rest 30 seconds between exercises.
Rest 60-90 seconds between sets and circuits.

You should be able to complete the maximum number of sets and repetitions from both Workouts A and B before moving on to the next phase.

Workout A

LanguageWorkout
English
日本語 (Japanese)

ExerciseStart withProgress to
Circuit 1
18 reps per foot10 reps per foot
24 reps per side6 reps per side
Circuit 2
34 reps per leg6 reps per leg
44 reps (315)*6 reps (315)*
Circuit 3
58 reps10 reps
64 reps per side6 reps per side

Workout B

LanguageWorkout
English
日本語 (Japanese)

ExerciseStart withProgress to
Circuit 1
14 reps per side6 reps per side
24 reps per side6 reps per side
Circuit 2
3/Modified4 reps (315)*6 reps (315)*
48 reps10 reps
Circuit 3
54 reps (315)*6 reps (315)*

B2B Prep Program
PHASE 4

Things to know

Start with 1 set of each circuit below and progress to 2 sets.
Rest 30 seconds between exercises.
Rest 60-90 seconds between sets and circuits.

You should be able to complete the maximum number of sets and repetitions from both Workouts A and B before moving on to the next phase.

Workout A

LanguageWorkout
English
日本語 (Japanese)

ExerciseStart withProgress to
Circuit 1
18 reps per foot10 reps per foot
24 reps per side6 reps per side
Circuit 2
34 reps per leg6 reps per leg
44 reps (315)*6 reps (315)*
Circuit 3
58 reps10 reps

Workout B

LanguageWorkout
English
日本語 (Japanese)

ExerciseStart withProgress to
Circuit 1
18 reps per side10 reps per side
24 reps per leg6 reps per leg
Circuit 2
38 reps per leg10 reps per leg
44 reps per arm6 reps per arm
Circuit 3
5/Modified4 reps (315)*6 reps (315)*
68 reps10 reps

B2B Prep Program
PHASE 5

Things to know

Start with 1 set of each circuit below and progress to 2 sets.
Rest 30 seconds between exercises.
Rest 60-90 seconds between sets and circuits.

You should be able to complete the maximum number of sets and repetitions from both Workouts A and B before moving on to the next phase.

Workout A

LanguageWorkout
English
日本語 (Japanese)

ExerciseStart withProgress to
Circuit 1
14 reps per hand6 reps per hand
28 reps per leg10 reps per leg
Circuit 2
38 reps per side10 reps per side
44 reps per side6 reps per side
Circuit 3
58 reps10 reps
64 reps per side6 reps per side

Workout B

LanguageWorkout
English
日本語 (Japanese)

ExerciseStart withProgress to
Circuit 1
14 reps per foot6 reps per foot
24 reps per side6 reps per side
Circuit 2
34 reps per side6 reps per side
48 reps per side10 reps per side
Circuit 3
58 reps per side10 reps per side
68 reps10 reps

B2B Prep Program
PHASE 6

Things to know

Start with 1 set of each circuit below and progress to 2 sets.
Rest 30 seconds between exercises.
Rest 60-90 seconds between sets and circuits.

You should be able to complete the maximum number of sets and repetitions from both Workouts A and B before moving on to the next phase.

Workout A

LanguageWorkout
English
日本語 (Japanese)

ExerciseStart withProgress to
Circuit 1
14 reps per foot6 reps per foot
24 reps per side6 reps per side
Circuit 2
34 reps per side6 reps per side
48 reps per side10 reps per side
Circuit 3
58 reps per side10 reps per side
68 reps10 reps

Workout B

LanguageWorkout
English
日本語 (Japanese)

ExerciseStart withProgress to
Circuit 1
14 reps per arm6 reps per arm
24 reps per side6 reps per side
Circuit 2
34 reps per side6 reps per side
44 reps per side6 reps per side
Circuit 3
58 reps10 reps
68 reps10 reps

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