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    Træningsprogram2 0

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    Egil Sagdahl
    This document outlines a 4-week workout program with exercises categorized into mobility, movement prep, and strength/power sections. Each week consists of 4 workouts focusing on lower body exercises like squats, lunges and deadlifts as well as upper body exercises such as presses, rows and pull ups using equipment like kettlebells, dumbbells and barbells. Repetition and set schemes as well as progression between weeks are detailed for each exercise.

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    Træningsprogram2 0

    Uploaded by

    Egil Sagdahl
    24 views9 pages
    This document outlines a 4-week workout program with exercises categorized into mobility, movement prep, and strength/power sections. Each week consists of 4 workouts focusing on lower body exercises like squats, lunges and deadlifts as well as upper body exercises such as presses, rows and pull ups using equipment like kettlebells, dumbbells and barbells. Repetition and set schemes as well as progression between weeks are detailed for each exercise.

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    træningsprogram2.0

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    This document outlines a 4-week workout program with exercises categorized into mobility, movement prep, and strength/power sections. Each week consists of 4 workouts focusing on lower body exercises like squats, lunges and deadlifts as well as upper body exercises such as presses, rows and pull ups using equipment like kettlebells, dumbbells and barbells. Repetition and set schemes as well as progression between weeks are detailed for each exercise.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    24 views9 pages

    Træningsprogram2 0

    Uploaded by

    Egil Sagdahl
    This document outlines a 4-week workout program with exercises categorized into mobility, movement prep, and strength/power sections. Each week consists of 4 workouts focusing on lower body exercises like squats, lunges and deadlifts as well as upper body exercises such as presses, rows and pull ups using equipment like kettlebells, dumbbells and barbells. Repetition and set schemes as well as progression between weeks are detailed for each exercise.

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    Workout 1 A

    MOBILITY SET/REP WEIGHT USED PR WEEK


    Adductions Hip Rocks 2x12

    Band Pull Aparts 2x12

    Band Face Pulls 2x12

    MOVEMENT PREP SET/REP WEIGHT USED PR WEEK


    Banded Hip Thrust 3x20

    BW Squats 2x5

    STRENGTH/POWER SET/REP WEIGHT USED PR WEEK


    Barbell Deadlift 5x5

    Staggered SA RDL 3x10*

    KOT Kettlebell Goblet Squat 5x8

    Hip adduction 2x15-20

    Kettlebell SA Push Press 3x5-8*

    Half-kneeling Landmine Press 3x10*

    Incline Press 3x10

    Pallof press 3x8*


    Workout 2 A
    MOBILITY SET/REP
    WEIGHT USED PR WEEK

    Box Step Downs 1x10

    Lateral Step Up to Balance 1x15

    MOVEMENT PREP SET/REP


    WEIGHT USED PR WEEK

    SL Glute Bridge 2x8*

    Kang Squat 2x8

    STRENGTH/POWER SET/REP
    WEIGHT USED PR WEEK

    Back Squat 5x5

    KOT Barbell Split Squat 3x10*

    Cossack Squat mobility 3x8-10*

    Mace swing 3x12*

    Pull-ups / Lat Pull Downs 3x12

    Single-arm Incline Row 3x12*

    Bendover Open Reverse


    3x12*
    Grip Row

    Mace shovel-swing-
    3x6-10*
    uppercut
    Workout 3 A
    MOBILITY SET/REP WEIGHT USED PR WEEK
    Toe Squats 1x15

    Adductions Hip Rocks 1x15*

    Kettlebell Lateral Lifts 1x10

    MOVEMENT PREP SET/REP WEIGHT USED PR WEEK

    Kneeling Kettlebell Halo 1x10*

    Dual Kneeling Windmill 1x8*

    STRENGTH/
    SET/REP
    POWER
    WEIGHT USED PR WEEK

    SS Barbell Deadlift 3x8-10*

    Barbell Foot Elevated Reverse lunge 3x10*

    Monkeyfoot leg raises 3x10*

    Pallof Press 3x12*

    Bench Press
    4x7

    Incline Dumbell
    3x10

    Push ups 3x12-15

    Flat dumbell static hold 3 x 1 min +

    Plank 3x 1 min +
    Workout 4 A
    MOVEMENT PREP SET/REP WHEIGHT USED PR WEEK

    Band Pull Aparts 2x12

    TGU 2x5*

    Kettlebell Hold B Stance Squat 2x12

    STRENGTH/POWER SET/REP WEIGHT USED PR WEEK


    Barbell Back Squat 5x5

    Regression pistol squat 3x8*

    Hip adduction 2x15-20

    Nordic hamstring curls 3x5*

    Split-stance KB Row 3x10*

    Pull ups 3x5

    Rotational Clean 3x5*

    Kneeling KB Upright Row 3x10


    Week A
    REPETITI Weights used pr
    EXERCISE SETS
    ONS week

    Close grip brench press 4 6-8

    BayesIan cable flye 4 12-15

    Dips 3 AMRAP

    EMOM
    Two hand kettlebell swing 5 (10 reps-
    heavy)
    Week B

    REPETITI Weights used pr


    EXERCISE SETS
    ONS week

    Close grip brench press 4 6-8

    BayesIan cable flye 4 12-15

    Dips 3 AMRAP

    EMOM
    One hand kettlebell swing 5
    (10 reps
    each arm)
    Workout 1B
    MOBILITY SET/REP
    WEIGHT USED PR WEEK

    Adductions Hip Rocks 2x12

    Band Pull Aparts 2x12

    Band Face Pulls 2x12

    MOVEMENT PREP SET/REP WEIGHT USED PR WEEK

    Banded Hip Thrust 3x20

    BW Squats 2x5

    STRENGTH/POWER SET/REP WEIGHT USED PR WEEK

    Trapbar Deadlift 3x8

    Staggered Dual DB RDL 3x8-10*

    Barbell Front Squat 3x5

    TGU 3x3-5*

    Military press 3x8-10

    KB clean and jerk 3x6

    BB/DB Bench Incline Press 3x10

    Shoulder lateral flyes 3x8


    Workout 2B
    MOBILITY SET/REP
    WEIGHT USED PR WEEK
    KOT Step Downs 1x10

    Lateral Step Up to Balance 1x15

    MOVEMENT PREP SET/REP


    WEIGHT USED PR WEEK

    SL Glute Bridge 2x8*

    Kang Squat 2x8

    STRENGTH/POWER SET/REP WEIGHT USED PR WEEK

    Back Squat 5x7

    Barbell Split Squat 3x10-12*

    Goblet Cossack Squat 3x5-7*

    Mace swing 3x12*

    Chin-ups / Close Grip Pull


    3x12
    Downs

    Barbell Row 3x12*

    Staggered-stance Reverse
    3x12*
    Grip Row

    Mace uppercuts 3x10*


    Workout 3 B
    MOBILITY SET/REP WEIGHT USED PR WEEK
    Toe Squats 1x15
    Adductions Hip Rocks 1x15*
    Kettlebell Lateral Lifts 1x10
    MOVEMENT PREP SET/REP WEIGHT USED PR WEEK
    Kneeling Kettlebell Halo 1x10*

    Dual Kneeling Windmill


    1x8*

    STRENGTH/POWER SET/REP WEIGHT USED PR WEEK


    Sumo Barbell Deadlift 3x5-8

    Kettlebell Reverse
    3x10*
    Lunge

    Monkey foot leg raises 3x10*

    Ab Heel touches 3x10-12*

    Bench Press
    4x7

    Incline Dumbell
    3x10

    Push ups 3x12-15

    Flat dumbell static hold 3 x 1 min +

    Plank 3x 1 min +
    Workout 4 B
    MOVEMENT PREP SET/REP WEIGHT USED PR WEEK
    Band Pull Aparts 2x12

    TGU 2x5*

    Kettlebell Hold B Stance


    2x12
    Squat

    STRENGTH/POWER SET/REP WEIGHT USED PR WEEK

    Barbell Back Squat 5x5

    Nordic Hamstring curl 3x8

    Suitcase Lateral 3x10


    Walk reverse lunge METERS

    Russian Twist Press 3x7*

    Split-stance KB Row
    3x10*
    Clean Step

    Plank Single-arm
    3x8*
    Row

    Pull ups 3 x max

    Kneeling two hand


    3x10
    clean press

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