Level 2


Level 2 moves on from level 1 with a focus on single limb movements. Most people have a slight or a large imbalance between left and right limbs and whilst in most cases this doesn’t present with painful outcomes, in my experience it can and will lead to unwanted stiffness, aches and pains.

The timing protocol remains the same but the 3 movements are the Crawl once more (practicing the simpler crawls will only make the more advanced crawls easier, trust me), the Lunge and the Single Leg Deadlift aka the SLDL.

The video demonstrations cover regressions in case they’re required.

Below are demonstrations of each of these





And of course don’t forget the Warm Up

Level 2 Program

Level #2, 5 Week Challenge

Level #2, 5 Week Challenge


Progressing through the program

Whilst there is not much variation built into this program on purpose, there is scope for variations if individual needs dictate.

Regarding the timing of the sets, if you feel the need to take an extra minute to rest from time to time, that’s cool, do that. I want you to maintain good form throughout.

Please feel free to comment below and variations can be discussed.



This challenge is not a personally prescribed exercise program but is intended for educational / interest purposes only. You follow this challenge at you own risk. You must consult your doctor prior to starting a new exercise program, if you have any medical condition or injury that contraindicates physical activity.