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GET FIT 2.0 – FULL BODY GUIDE

HANNA

ÖBERG

GET FIT 2.0 – FULL BODY GUIDE

Program:

Main goal with the guide: Get stronger overall. Stay lean and build muscle mass.

8

weeks guide

2

weeks split

10 different workoutsIncluding: Weight lifting + cardio Information:

- 5 days workout

- 2 days resting

- 3 lower body days & 2 upper body

days/week (Recommended weekly split: 2-3 days workout.1 day rest. Repeat!)

EVERY DAY GOAL: 10.000 steps/day

Explaining:

Superset: 2 exercises in 1 set. Com-

plete the first

exercise, then move di-

rectly over to exercise number two. = 1

set completed. Rest!

TUT – Time under Tension: For example: Hip Thurst TUT: 1-3-1 MEANING: This is the speed of the

movement in the performing exercise.

1 – Thrust up the weights in 1 sec

3 – Hold the weights up and squeeze for 3 sec

1 – Lower phase 1 sec

the weights in 1 sec 
 3 – Hold the weights up and squeeze for 3

HANNA ÖBERG

1

WEEK 1-4: DAY 1

LOWER BODY DAY: MAIN FOCUS IS GLUTES & HAMSTRINGS + CARDIO

Warmup:

15 minutes

Bicycle / Crosstr ainer / Powerwalk

Exercise Name

Abductor Machine

Pause Hip Thrusters

Exercise Name Abductor Machine Pause Hip Thrusters
Exercise Name Abductor Machine Pause Hip Thrusters
Exercise Name Abductor Machine Pause Hip Thrusters
Exercise Name Abductor Machine Pause Hip Thrusters

Warm Up Sets/Reps

Working Sets/Reps

Notes

 

TUT: 1-3-1

2 sets & 20 reps

N/A

4

sets & 10 reps (heavy)

4

sets & 8 reps

1 min rest between sets

TUT: 1-3-1 75s rest between sets

reps (heavy) 4 sets & 8 reps 1 min rest between sets 
 TUT: 1-3-1 

reps (heavy) 4 sets & 8 reps 1 min rest between sets 
 TUT: 1-3-1 


Lying Leg Curl Extensions

N/A

4

sets & 15 reps

1

min rest between sets

Barbell Bottom to Half Stiff Leg Deadlifts

N/A

4

sets & 12 reps

1

min rest between set

DB Frog Pumps

N/A

3

sets & 20 reps

1

min rest between sets

Rope Pause Cable Pull Through

N/A

3

sets & 12 reps

TUT: 1-2-1

1

min rest between sets

 

Cardio: Bicyc le 20 minutes

 

10

min high intensity (100%) / 10min low intensity (50 %)

 

10min hig

h

intensity:

 

s

OFF (50%)

 

20s ON / 40 10 rounds t

otal. DONE!


 
 
 10 min low in tensity (50%)

 

HANNA ÖBERG

2

WEEK 1-4: DAY 2

UPPER BODY DAY MAIN FOCUS IS SHOULDERS, TRICEPS, CHEST & ABS

Warmup:

10 minutes

Use cardio mach ine: Crosstrainer

Exercise Name

Seated DB Shoulder Presses

Warm Up Sets/Reps

2 sets & 15 reps

Seated DB Shoulder Presses Warm Up Sets/Reps 2 sets & 15 reps Working Sets/Reps 4 sets
Seated DB Shoulder Presses Warm Up Sets/Reps 2 sets & 15 reps Working Sets/Reps 4 sets

Working Sets/Reps

4 sets & 8 reps (heavy)

Sets/Reps 2 sets & 15 reps Working Sets/Reps 4 sets & 8 reps (heavy) Notes 1
Sets/Reps 2 sets & 15 reps Working Sets/Reps 4 sets & 8 reps (heavy) Notes 1

Notes

1 min rest between sets

Sets/Reps 2 sets & 15 reps Working Sets/Reps 4 sets & 8 reps (heavy) Notes 1

Seated DB Lateral Raises (Superset with the exercise below)

N/A

4

sets & 12 reps (heavy)

75s rest between sets

Superset: Incline DB Back Flyes

N/A

4

sets & 12 reps

75s rest between sets

Incline DB Chest Presses (Superset with the exercise below)

N/A

4

sets & 10 reps

75s rest between sets

Superset: Diamond Push- ups

N/A

4

sets & 10 reps

75s rest between sets

Cable Flyes (Superset with the exercise below)

N/A

4

sets & 12 reps

1

min rest between sets

Superset: Overhead Rope Triceps Extensions

N/A

4

sets & 12 reps

1

min rest between sets

 

Abs Circuit: 4 30s ON

exercises in 1

 

/Exercise

Upper Kne

e Crunches

 

V-

ups

DB Russ


 
 
 ian Twists

 

Elbow

Plank

3 rounds. 1 min r est between sets

 

HANNA ÖBERG

3

WEEK 1-4: DAY 3

LOWER BODY DAY: MAIN FOCUS IS GLUTES & QUADS + CARDIO

Warmup:

15 minutes

Bicycle /Crosstr ainer / Powerwalk

Exercise Name

Pause Leg Extension Machine

Barbell Sumo Deadlifts

Leg press – Wide stance

DB Walking Lunges

Knee Banded Glute Bridges – Body Weight

N/A N/A N/A
N/A N/A N/A

N/A

N/A

N/A

4

4

sets & 15 reps

3 sets & 20 steps (10 each leg)

3 sets & 30 reps

Warm Up Sets/Reps

Working Sets/Reps

Notes

 

TUT: 1-3-1

2 sets & 20 reps

N/A

1 min rest between sets (for the warmup sets)

4 sets & 10 reps (heavy)

sets & 8 reps (heavy)

75s rest between sets (for the warmup sets)

TUT: 1-2-1 75s rest between sets

1 min rest between sets

75s rest between sets

1 min rest between sets

TUT: 1-2-1 
 75s rest between sets 
 1 min rest between sets 75s rest between
 

Cardio: Bicyc le 20 minutes

10

min high intensity (100%) / 10min low intensity (50 %)

10min hig

h

intensity:

 

s

OFF (50%)

 

20s ON / 40 10 rounds t

otal. DONE!


 
 
 10 min low in tensity (50%)

HANNA ÖBERG

4

WEEK 1-4: DAY 4

UPPER BODY DAY MAIN FOCUS IS BACK,BICEPS & ABS

Warmup:

10 minutes

Use cardio machine: Cr osstrainer/Row Machine

Exercise Name

Standing Barbell Rows

Warm Up Sets/Reps

2 sets & 15 reps (Use weight plates)

Rows Warm Up Sets/Reps 2 sets & 15 reps (Use weight plates) Working Sets/Reps 3 sets
Rows Warm Up Sets/Reps 2 sets & 15 reps (Use weight plates) Working Sets/Reps 3 sets

Working Sets/Reps

3 sets & 10 reps (heavy)

15 reps (Use weight plates) Working Sets/Reps 3 sets & 10 reps (heavy) Notes 1 min
15 reps (Use weight plates) Working Sets/Reps 3 sets & 10 reps (heavy) Notes 1 min

Notes

1 min rest between sets

15 reps (Use weight plates) Working Sets/Reps 3 sets & 10 reps (heavy) Notes 1 min

Lat Pull Down (Superset with the exercise below)

N/A

3

sets & 12 reps

75s rest between sets

Superset: Standing Cable Rope Face Pull

N/A

3

sets & 12 reps

75s rest between sets

Half Deadlifts

N/A

3

sets & 10 reps (heavy)

1

min rest between sets

Narrow Seated Cable Rows

N/A

3

sets & 12 reps

1

min rest between sets

Standing DB Biceps Curl

N/A

3

sets & 12 reps

1

min rest between sets

Biceps Spider Curls

N/A

3

sets & 12 reps

1

min rest between sets

 

Abs Circuit: 4 exercises in 1

 

DB or KE

TTLEBELL

30s ON /Exercise

 

Half v-ups int Sit-ups i DB side sit-u 3 rounds. 1 min

o leg extension

nto twists


 
 
 ps (30s /side)


 
 
 rest between sets

HANNA ÖBERG

5

WEEK 1-4: DAY 5

LOWER BODY DAY: MAIN FOCUS IS GLUTES & CALVES + CARDIO

Warmup:

15 minutes

Bicycle /Crosstr ainer / Powerwalk

Exercise Name

Sumo Wide Stance Squats

Barbell Hip Thrust

Barbell Single Leg B- Stance Hip Thrust

DB Hyperextension *45 degrees

Cable Kick Backs Feet Elevate

Seated DB Calves Raises (superset with the exercise below)

Superset: Standing Single Calf Raises

Backs Feet Elevate Seated DB Calves Raises (superset with the exercise below) Superset: Standing Single Calf
Backs Feet Elevate Seated DB Calves Raises (superset with the exercise below) Superset: Standing Single Calf
Backs Feet Elevate Seated DB Calves Raises (superset with the exercise below) Superset: Standing Single Calf

Warm Up Sets/Reps

Working Sets/Reps

Notes

1 min rest between sets (for warmup sets)

2 sets & 15 reps

4

sets & 8 reps

 

75s rest between sets (working sets)

N/A

4

sets & 12 reps

1 min rest between set

N/A

3

sets & 12 reps per leg

1 min rest between sets

 

TUT: 1-2-1

N/A

4

sets & 12 reps

 

1

min rest between set

N/A

3

sets & 20 reps per leg

1

min rest between sets

N/A

4

sets & 15 reps

75s rest between sets

N/A 4 sets & 15 reps 75s rest between sets 
 N/A 4 sets & 15

N/A

4 sets & 15 reps per leg

75s rest between sets

Cardio: Crosstr ainer 20 minutes

1 min high intensity (100%) / 1min low intensity (50% )

1min ON (100%)

/ 1min OFF (50%)


 
 


10 rounds t otal. DONE!

HANNA ÖBERG

6

WEEK 5-8: DAY 1

LOWER BODY DAY: MAIN FOCUS IS GLUTES & HAMSTRINGS + CARDIO

Warmup:

15 minutes

Bicycle /Crosstr ainer / Powerwalk

Exercise Name

Lying Leg Curls

DB Stiff Deadlift

Exercise Name Lying Leg Curls DB Stiff Deadlift
Exercise Name Lying Leg Curls DB Stiff Deadlift
Exercise Name Lying Leg Curls DB Stiff Deadlift
Exercise Name Lying Leg Curls DB Stiff Deadlift

Warm Up Sets/Reps

Working Sets/Reps

Notes

2 sets & 15 reps

4

sets & 15 reps

1 min rest between sets

N/A

4

sets & 10 reps

1

min rest between set

4 sets & 15 reps 1 min rest between sets 
 N/A 4 sets & 10
4 sets & 15 reps 1 min rest between sets 
 N/A 4 sets & 10

DB Single Leg Stiff Deadlifts

N/A

3

sets & 12 reps

1

min rest between sets

Barbell Single Leg Hip Thrusts Feet Elevate

N/A

3

sets & 12 reps per leg

1

min rest between set

Reversed Frog Pumps on Bench

N/A

3

sets & 20 reps

1

min rest between sets

Abduction Machine

N/A

4

sets & 15 reps

1

min rest between sets

 

Cardio: Treadmill Uphill 20 minutes

 

10min p

er round

 

S

plit: Start at incline level 5 1 incline level Repeat: 2 r

5

and increase up to level 1

increase /1min

 

ounds total

 

HANNA ÖBERG

8

WEEK 5-8: DAY 2

UPPER BODY DAY MAIN FOCUS IS SHOULDERS, TRICEPS, CHEST & ABS

Warmup:

10 minutes

Use cardio mach ine: Crosstrainer

Exercise Name

Standing Barbell Shoulder Press

Incline Shoulder Front Raises (Superset with the exercise below)

Superset: Standing Lateral Raises

Lying DB Chest Press (Superset with the exercise below)

Superset: Bench Dips Weighted or Body weight

Warm Up Sets/Reps

2 sets & 15 reps

or Body weight Warm Up Sets/Reps 2 sets & 15 reps N/A N/A N/A N/A N/A

N/A

N/A

N/A

N/A

N/A

Wide Grip Cable Face Pull

Working Sets/Reps

4 sets & 10 reps

4 sets & 12 reps

4 sets & 12 reps

4 sets & 15 reps

4 sets & 15 reps

4 sets & 15 reps

75s rest between sets

75s rest between sets

1 min rest between sets


 75s rest between sets 1 min rest between sets 
 Notes TUT: 1-1-2 
 1min

Notes

TUT: 1-1-2 1min rest between sets

1 min rest between sets

45s rest between sets

Abs Circuit: 3 30s ON


 
 


exercises in 1


 
 


/Exercise

PILATE S BALL

Hand Standi

ng Crunches


 
 


V- Ball Side to Sid

ups e Russian Twists


 
 



 
 
 3 rounds. 1 min r est between sets

HANNA ÖBERG

9

WEEK 5-8: DAY 3

LOWER BODY DAY: MAIN FOCUS IS GLUTES & QUADS + CARDIO

Warmup:

15 minutes

Bic ycle

Exercise Name

Pause Knee Banded Squats

Standing Resistance Band DB Thrusts

Leg Press Duck Stance

Seated Single leg High stance Leg press

DB 1 1/4 Walking lunges

Warm Up Sets/Reps

Working Sets/Reps

2 sets & 15 reps

4

sets & 10 reps

N/A

4

sets & 15

N/A

4

sets & 15 reps

N/A

3

sets & 12 per leg

N/A

sets & 20 reps (10 reps each leg

3

per leg N/A sets & 20 reps (10 reps each leg 3 Notes TUT: 1-3-1 1

Notes

TUT: 1-3-1

1 min rest between sets (for the warmup sets)

75s rest between sets (for the warmup sets)

1

min rest between sets

1

min rest between sets

1

min rest between sets

75s rest between set

1 min rest between sets 1 min rest between sets 1 min rest between sets 75s

Cardio: Bicyc le 20 minutes

Low inten

sity (50%)


 
 


HANNA ÖBERG

10

WEEK 5-8: DAY 4

UPPER BODY DAY MAIN FOCUS IS BACK,BICEPS & ABS

Warmup:

10 minutes

Use cardio machine: Cr osstrainer/Row Machine

Exercise Name

Lat Pull Down Narrow Grip

Warm Up Sets/Reps

2 sets & 15 reps

Name Lat Pull Down Narrow Grip Warm Up Sets/Reps 2 sets & 15 reps Working Sets/Reps
Name Lat Pull Down Narrow Grip Warm Up Sets/Reps 2 sets & 15 reps Working Sets/Reps

Working Sets/Reps

4 sets & 10 reps

Warm Up Sets/Reps 2 sets & 15 reps Working Sets/Reps 4 sets & 10 reps Notes
Warm Up Sets/Reps 2 sets & 15 reps Working Sets/Reps 4 sets & 10 reps Notes

Notes

1 min rest between sets

Warm Up Sets/Reps 2 sets & 15 reps Working Sets/Reps 4 sets & 10 reps Notes

DB Single Arm Rows

N/A

3

sets & 15 reps

75s rest between sets

Lat Pull Down Reversed Grip (Superset with the exercise below)

N/A

3

sets & 10 reps

75s rest between sets

Superset: DB Biceps Hammer Curls

N/A

sets & 10 reps each arm

3

75s rest between sets

Seated Reversed Grip Rows

N/A

3

sets & 12 reps

1

min rest between sets

Back Extensions

N/A

4

sets & 15 reps

45s rest between sets

Preacher Barbell Curl

N/A

4

sets & 10 reps

1

min rest between sets

 

Abs Circuit: 4 exercises in 1

 

30s ON /Exercise

Crunc

h Kicks Raises


 
 
 runches

Leg

Cross C


 
 
 Plank Kne e to Elbow

 

3 rounds. 1 min

rest between sets

HANNA ÖBERG

11

WEEK 5-8: DAY 5

LOWER BODY DAY: MAIN FOCUS IS GLUTES & CALVES + CARDIO

Warmup:

15 minutes

Bic ycle

Exercise Name

Cable Kick Backs

Sumo Deadlifts

Exercise Name Cable Kick Backs Sumo Deadlifts Warm Up Sets/Reps 2 sets & 15 reps N/A

Warm Up Sets/Reps

2 sets & 15 reps

N/A

Warm Up Sets/Reps 2 sets & 15 reps N/A

Working Sets/Reps

3 sets & 20 reps per leg

4 sets & 12 reps

Sets/Reps 3 sets & 20 reps per leg 4 sets & 12 reps Notes 1 min

Notes

1 min rest between sets

1 min rest between set

Sets/Reps 3 sets & 20 reps per leg 4 sets & 12 reps Notes 1 min

DB Bulgarian Split Squat

N/A

4

sets & 12 reps per leg

 

1

min rest between sets

Smith Machine Kneeing Squats

N/A

3

sets & 12 reps per leg

 

1

min rest between sets

DB Frog Pumps (superset with the exercise below)

N/A

4

sets & 20 reps

TUT: 1-2-1 75s rest between sets

Superset: Body Weight Knee Banded Glute Bridgess

N/A

4

sets & 20 reps

75s rest between sets

3

sets & 30 reps

Calves presses Leg press machine

N/A

set = 10 reps Toes pointed outward

1

75s rest between sets

10

reps Basic stance

 

10

reps Toes pointed

inward

 
 

Cardio: Crosstr ainer 20 minutes

 

Low inten sity (50%)

HANNA ÖBERG

12

EXERCISE LIBRARY: WEEK 1 DAY 1

Abductor Machine

EXERCISE LIBRARY: WEEK 1 DAY 1 Abductor Machine Miniband Abductor Pause Hip Thrusters Lying Leg Curl

Miniband Abductor

EXERCISE LIBRARY: WEEK 1 DAY 1 Abductor Machine Miniband Abductor Pause Hip Thrusters Lying Leg Curl

Pause Hip Thrusters

EXERCISE LIBRARY: WEEK 1 DAY 1 Abductor Machine Miniband Abductor Pause Hip Thrusters Lying Leg Curl

Lying Leg Curl Extensions

EXERCISE LIBRARY: WEEK 1 DAY 1 Abductor Machine Miniband Abductor Pause Hip Thrusters Lying Leg Curl

13

EXERCISE LIBRARY: WEEK 1 DAY 1 Abductor Machine Miniband Abductor Pause Hip Thrusters Lying Leg Curl
EXERCISE LIBRARY: WEEK 1 DAY 1 Abductor Machine Miniband Abductor Pause Hip Thrusters Lying Leg Curl
EXERCISE LIBRARY: WEEK 1 DAY 1 Abductor Machine Miniband Abductor Pause Hip Thrusters Lying Leg Curl
EXERCISE LIBRARY: WEEK 1 DAY 1 Abductor Machine Miniband Abductor Pause Hip Thrusters Lying Leg Curl

EXERCISE LIBRARY: WEEK 1 DAY 1

Barbell Bottom to Half Stiff Leg Deadlifts

WEEK 1 DAY 1 Barbell Bottom to Half Stiff Leg Deadlifts DB Frog Pumps Rope Pause

DB Frog Pumps

WEEK 1 DAY 1 Barbell Bottom to Half Stiff Leg Deadlifts DB Frog Pumps Rope Pause

Rope Pause Cable Pull Through

WEEK 1 DAY 1 Barbell Bottom to Half Stiff Leg Deadlifts DB Frog Pumps Rope Pause
WEEK 1 DAY 1 Barbell Bottom to Half Stiff Leg Deadlifts DB Frog Pumps Rope Pause
WEEK 1 DAY 1 Barbell Bottom to Half Stiff Leg Deadlifts DB Frog Pumps Rope Pause
WEEK 1 DAY 1 Barbell Bottom to Half Stiff Leg Deadlifts DB Frog Pumps Rope Pause

HANNA ÖBERG

14

EXERCISE LIBRARY: WEEK 1 DAY 2

Seated DB Shoulder Presses

EXERCISE LIBRARY: WEEK 1 DAY 2 Seated DB Shoulder Presses Seated DB Lateral Raises Incline DB

Seated DB Lateral Raises

WEEK 1 DAY 2 Seated DB Shoulder Presses Seated DB Lateral Raises Incline DB Back Flyes

Incline DB Back Flyes

WEEK 1 DAY 2 Seated DB Shoulder Presses Seated DB Lateral Raises Incline DB Back Flyes

Incline DB Chest Presses

WEEK 1 DAY 2 Seated DB Shoulder Presses Seated DB Lateral Raises Incline DB Back Flyes
WEEK 1 DAY 2 Seated DB Shoulder Presses Seated DB Lateral Raises Incline DB Back Flyes
WEEK 1 DAY 2 Seated DB Shoulder Presses Seated DB Lateral Raises Incline DB Back Flyes
WEEK 1 DAY 2 Seated DB Shoulder Presses Seated DB Lateral Raises Incline DB Back Flyes
WEEK 1 DAY 2 Seated DB Shoulder Presses Seated DB Lateral Raises Incline DB Back Flyes

15

EXERCISE LIBRARY: WEEK 1 DAY 2

Diamond Push-ups

EXERCISE LIBRARY: WEEK 1 DAY 2 Diamond Push-ups Cable Flyes Overhead Rope Triceps Extensions 16

Cable Flyes

EXERCISE LIBRARY: WEEK 1 DAY 2 Diamond Push-ups Cable Flyes Overhead Rope Triceps Extensions 16

Overhead Rope Triceps Extensions

EXERCISE LIBRARY: WEEK 1 DAY 2 Diamond Push-ups Cable Flyes Overhead Rope Triceps Extensions 16

16

EXERCISE LIBRARY: WEEK 1 DAY 2 Diamond Push-ups Cable Flyes Overhead Rope Triceps Extensions 16
EXERCISE LIBRARY: WEEK 1 DAY 2 Diamond Push-ups Cable Flyes Overhead Rope Triceps Extensions 16
EXERCISE LIBRARY: WEEK 1 DAY 2 Diamond Push-ups Cable Flyes Overhead Rope Triceps Extensions 16

EXERCISE LIBRARY: WEEK 1 DAY 2

Upper Knee Crunches

EXERCISE LIBRARY: WEEK 1 DAY 2 Upper Knee Crunches V-ups DB Russian Twists Elbow Plank 17

V-ups

EXERCISE LIBRARY: WEEK 1 DAY 2 Upper Knee Crunches V-ups DB Russian Twists Elbow Plank 17

DB Russian Twists

EXERCISE LIBRARY: WEEK 1 DAY 2 Upper Knee Crunches V-ups DB Russian Twists Elbow Plank 17

Elbow Plank

EXERCISE LIBRARY: WEEK 1 DAY 2 Upper Knee Crunches V-ups DB Russian Twists Elbow Plank 17

17

EXERCISE LIBRARY: WEEK 1 DAY 2 Upper Knee Crunches V-ups DB Russian Twists Elbow Plank 17
EXERCISE LIBRARY: WEEK 1 DAY 2 Upper Knee Crunches V-ups DB Russian Twists Elbow Plank 17
EXERCISE LIBRARY: WEEK 1 DAY 2 Upper Knee Crunches V-ups DB Russian Twists Elbow Plank 17

EXERCISE LIBRARY: WEEK 1 DAY 3

Pause Leg Extension Machine

EXERCISE LIBRARY: WEEK 1 DAY 3 Pause Leg Extension Machine Barbell Sumo Deadlifts Leg press –

Barbell Sumo Deadlifts

EXERCISE LIBRARY: WEEK 1 DAY 3 Pause Leg Extension Machine Barbell Sumo Deadlifts Leg press –

Leg press – Wide stance

EXERCISE LIBRARY: WEEK 1 DAY 3 Pause Leg Extension Machine Barbell Sumo Deadlifts Leg press –

18

EXERCISE LIBRARY: WEEK 1 DAY 3 Pause Leg Extension Machine Barbell Sumo Deadlifts Leg press –
EXERCISE LIBRARY: WEEK 1 DAY 3 Pause Leg Extension Machine Barbell Sumo Deadlifts Leg press –
EXERCISE LIBRARY: WEEK 1 DAY 3 Pause Leg Extension Machine Barbell Sumo Deadlifts Leg press –

EXERCISE LIBRARY: WEEK 1 DAY 3

DB Walking Lunges

EXERCISE LIBRARY: WEEK 1 DAY 3 DB Walking Lunges Knee banded Glute Bridges – Body 19

Knee banded Glute Bridges – Body

EXERCISE LIBRARY: WEEK 1 DAY 3 DB Walking Lunges Knee banded Glute Bridges – Body 19

19

EXERCISE LIBRARY: WEEK 1 DAY 3 DB Walking Lunges Knee banded Glute Bridges – Body 19
EXERCISE LIBRARY: WEEK 1 DAY 3 DB Walking Lunges Knee banded Glute Bridges – Body 19

EXERCISE LIBRARY: WEEK 1 DAY 4

Standing Barbell Rows

EXERCISE LIBRARY: WEEK 1 DAY 4 Standing Barbell Rows Lat Pull Down Standing Cable Rope Face

Lat Pull Down

EXERCISE LIBRARY: WEEK 1 DAY 4 Standing Barbell Rows Lat Pull Down Standing Cable Rope Face

Standing Cable Rope Face Pull

EXERCISE LIBRARY: WEEK 1 DAY 4 Standing Barbell Rows Lat Pull Down Standing Cable Rope Face

Half Deadlifts

EXERCISE LIBRARY: WEEK 1 DAY 4 Standing Barbell Rows Lat Pull Down Standing Cable Rope Face

20

EXERCISE LIBRARY: WEEK 1 DAY 4 Standing Barbell Rows Lat Pull Down Standing Cable Rope Face
EXERCISE LIBRARY: WEEK 1 DAY 4 Standing Barbell Rows Lat Pull Down Standing Cable Rope Face
EXERCISE LIBRARY: WEEK 1 DAY 4 Standing Barbell Rows Lat Pull Down Standing Cable Rope Face
EXERCISE LIBRARY: WEEK 1 DAY 4 Standing Barbell Rows Lat Pull Down Standing Cable Rope Face

EXERCISE LIBRARY: WEEK 1 DAY 4

Narrow Seated Cable Rows

EXERCISE LIBRARY: WEEK 1 DAY 4 Narrow Seated Cable Rows Standing DB Biceps Curl Biceps Spider

Standing DB Biceps Curl

EXERCISE LIBRARY: WEEK 1 DAY 4 Narrow Seated Cable Rows Standing DB Biceps Curl Biceps Spider

Biceps Spider Curl

EXERCISE LIBRARY: WEEK 1 DAY 4 Narrow Seated Cable Rows Standing DB Biceps Curl Biceps Spider

21

EXERCISE LIBRARY: WEEK 1 DAY 4 Narrow Seated Cable Rows Standing DB Biceps Curl Biceps Spider
EXERCISE LIBRARY: WEEK 1 DAY 4 Narrow Seated Cable Rows Standing DB Biceps Curl Biceps Spider
EXERCISE LIBRARY: WEEK 1 DAY 4 Narrow Seated Cable Rows Standing DB Biceps Curl Biceps Spider

EXERCISE LIBRARY: WEEK 1 DAY 4

Half v-ups into Leg Extension

EXERCISE LIBRARY: WEEK 1 DAY 4 Half v-ups into Leg Extension Sit-ups into Twist DB side
EXERCISE LIBRARY: WEEK 1 DAY 4 Half v-ups into Leg Extension Sit-ups into Twist DB side

Sit-ups into Twist

EXERCISE LIBRARY: WEEK 1 DAY 4 Half v-ups into Leg Extension Sit-ups into Twist DB side
EXERCISE LIBRARY: WEEK 1 DAY 4 Half v-ups into Leg Extension Sit-ups into Twist DB side
EXERCISE LIBRARY: WEEK 1 DAY 4 Half v-ups into Leg Extension Sit-ups into Twist DB side

DB side sit-ups

EXERCISE LIBRARY: WEEK 1 DAY 4 Half v-ups into Leg Extension Sit-ups into Twist DB side
EXERCISE LIBRARY: WEEK 1 DAY 4 Half v-ups into Leg Extension Sit-ups into Twist DB side

22

EXERCISE LIBRARY: WEEK 1 DAY 5

Sumo Wide Stance Squats

EXERCISE LIBRARY: WEEK 1 DAY 5 Sumo Wide Stance Squats Barbell Hip Thrust Barbell Single leg

Barbell Hip Thrust

WEEK 1 DAY 5 Sumo Wide Stance Squats Barbell Hip Thrust Barbell Single leg B-Stance Hip

Barbell Single leg B-Stance Hip thrust

1 DAY 5 Sumo Wide Stance Squats Barbell Hip Thrust Barbell Single leg B-Stance Hip thrust

DB Hyperextension *45 degrees

1 DAY 5 Sumo Wide Stance Squats Barbell Hip Thrust Barbell Single leg B-Stance Hip thrust

23

1 DAY 5 Sumo Wide Stance Squats Barbell Hip Thrust Barbell Single leg B-Stance Hip thrust
1 DAY 5 Sumo Wide Stance Squats Barbell Hip Thrust Barbell Single leg B-Stance Hip thrust
1 DAY 5 Sumo Wide Stance Squats Barbell Hip Thrust Barbell Single leg B-Stance Hip thrust
1 DAY 5 Sumo Wide Stance Squats Barbell Hip Thrust Barbell Single leg B-Stance Hip thrust

EXERCISE LIBRARY: WEEK 1 DAY 5

Cable Kick Backs Feet elevate

EXERCISE LIBRARY: WEEK 1 DAY 5 Cable Kick Backs Feet elevate Seated DB Calves Raises Standing

Seated DB Calves Raises

EXERCISE LIBRARY: WEEK 1 DAY 5 Cable Kick Backs Feet elevate Seated DB Calves Raises Standing

Standing Single Calf Raises

EXERCISE LIBRARY: WEEK 1 DAY 5 Cable Kick Backs Feet elevate Seated DB Calves Raises Standing

24

EXERCISE LIBRARY: WEEK 1 DAY 5 Cable Kick Backs Feet elevate Seated DB Calves Raises Standing
EXERCISE LIBRARY: WEEK 1 DAY 5 Cable Kick Backs Feet elevate Seated DB Calves Raises Standing
EXERCISE LIBRARY: WEEK 1 DAY 5 Cable Kick Backs Feet elevate Seated DB Calves Raises Standing

EXERCISE LIBRARY: WEEK 2 DAY 1

Lying Leg Curls

EXERCISE LIBRARY: WEEK 2 DAY 1 Lying Leg Curls DB Stiff Deadlift DB Single Leg Stiff

DB Stiff Deadlift

EXERCISE LIBRARY: WEEK 2 DAY 1 Lying Leg Curls DB Stiff Deadlift DB Single Leg Stiff

DB Single Leg Stiff Deadlifts

EXERCISE LIBRARY: WEEK 2 DAY 1 Lying Leg Curls DB Stiff Deadlift DB Single Leg Stiff
EXERCISE LIBRARY: WEEK 2 DAY 1 Lying Leg Curls DB Stiff Deadlift DB Single Leg Stiff
EXERCISE LIBRARY: WEEK 2 DAY 1 Lying Leg Curls DB Stiff Deadlift DB Single Leg Stiff
EXERCISE LIBRARY: WEEK 2 DAY 1 Lying Leg Curls DB Stiff Deadlift DB Single Leg Stiff

HANNA ÖBERG

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EXERCISE LIBRARY: WEEK 2 DAY 1

Barbell Single Leg Hip Thrusts Feet Elevate

LIBRARY: WEEK 2 DAY 1 Barbell Single Leg Hip Thrusts Feet Elevate Reversed Frog Pumps on

Reversed Frog Pumps on Bench

LIBRARY: WEEK 2 DAY 1 Barbell Single Leg Hip Thrusts Feet Elevate Reversed Frog Pumps on

Abduction Machine

LIBRARY: WEEK 2 DAY 1 Barbell Single Leg Hip Thrusts Feet Elevate Reversed Frog Pumps on

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LIBRARY: WEEK 2 DAY 1 Barbell Single Leg Hip Thrusts Feet Elevate Reversed Frog Pumps on
LIBRARY: WEEK 2 DAY 1 Barbell Single Leg Hip Thrusts Feet Elevate Reversed Frog Pumps on
LIBRARY: WEEK 2 DAY 1 Barbell Single Leg Hip Thrusts Feet Elevate Reversed Frog Pumps on

EXERCISE LIBRARY: WEEK 2 DAY 2

Standing Barbell Shoulder Press

LIBRARY: WEEK 2 DAY 2 Standing Barbell Shoulder Press Incline Shoulder Front Raises Standing Lateral Raises

Incline Shoulder Front Raises

WEEK 2 DAY 2 Standing Barbell Shoulder Press Incline Shoulder Front Raises Standing Lateral Raises Lying

Standing Lateral Raises

WEEK 2 DAY 2 Standing Barbell Shoulder Press Incline Shoulder Front Raises Standing Lateral Raises Lying

Lying DB Chest Press

WEEK 2 DAY 2 Standing Barbell Shoulder Press Incline Shoulder Front Raises Standing Lateral Raises Lying

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WEEK 2 DAY 2 Standing Barbell Shoulder Press Incline Shoulder Front Raises Standing Lateral Raises Lying
WEEK 2 DAY 2 Standing Barbell Shoulder Press Incline Shoulder Front Raises Standing Lateral Raises Lying
WEEK 2 DAY 2 Standing Barbell Shoulder Press Incline Shoulder Front Raises Standing Lateral Raises Lying
WEEK 2 DAY 2 Standing Barbell Shoulder Press Incline Shoulder Front Raises Standing Lateral Raises Lying

EXERCISE LIBRARY: WEEK 2 DAY 2

Bench Dips Weighted or Body weight

EXERCISE LIBRARY: WEEK 2 DAY 2 Bench Dips Weighted or Body weight Wide Grip Cable Face

Wide Grip Cable Face Pull

EXERCISE LIBRARY: WEEK 2 DAY 2 Bench Dips Weighted or Body weight Wide Grip Cable Face

Hand Standing Crunches

EXERCISE LIBRARY: WEEK 2 DAY 2 Bench Dips Weighted or Body weight Wide Grip Cable Face

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EXERCISE LIBRARY: WEEK 2 DAY 2 Bench Dips Weighted or Body weight Wide Grip Cable Face
EXERCISE LIBRARY: WEEK 2 DAY 2 Bench Dips Weighted or Body weight Wide Grip Cable Face
EXERCISE LIBRARY: WEEK 2 DAY 2 Bench Dips Weighted or Body weight Wide Grip Cable Face

EXERCISE LIBRARY: WEEK 2 DAY 2

V-ups

EXERCISE LIBRARY: WEEK 2 DAY 2 V-ups Ball side to side Russian twists 29

Ball side to side Russian twists

EXERCISE LIBRARY: WEEK 2 DAY 2 V-ups Ball side to side Russian twists 29

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EXERCISE LIBRARY: WEEK 2 DAY 2 V-ups Ball side to side Russian twists 29
EXERCISE LIBRARY: WEEK 2 DAY 2 V-ups Ball side to side Russian twists 29

EXERCISE LIBRARY: WEEK 2 DAY 3

Pause Knee Banded Squats

EXERCISE LIBRARY: WEEK 2 DAY 3 Pause Knee Banded Squats Standing Resistance Band DB Thrusts Leg

Standing Resistance Band DB Thrusts

EXERCISE LIBRARY: WEEK 2 DAY 3 Pause Knee Banded Squats Standing Resistance Band DB Thrusts Leg

Leg Press Duck Stance

EXERCISE LIBRARY: WEEK 2 DAY 3 Pause Knee Banded Squats Standing Resistance Band DB Thrusts Leg

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EXERCISE LIBRARY: WEEK 2 DAY 3 Pause Knee Banded Squats Standing Resistance Band DB Thrusts Leg
EXERCISE LIBRARY: WEEK 2 DAY 3 Pause Knee Banded Squats Standing Resistance Band DB Thrusts Leg
EXERCISE LIBRARY: WEEK 2 DAY 3 Pause Knee Banded Squats Standing Resistance Band DB Thrusts Leg

EXERCISE LIBRARY: WEEK 2 DAY 3

Seated Single Leg High Stance Leg Press

EXERCISE LIBRARY: WEEK 2 DAY 3 Seated Single Leg High Stance Leg Press DB 1 1/4

DB 1 1/4 Walking Lunge

EXERCISE LIBRARY: WEEK 2 DAY 3 Seated Single Leg High Stance Leg Press DB 1 1/4

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EXERCISE LIBRARY: WEEK 2 DAY 3 Seated Single Leg High Stance Leg Press DB 1 1/4
EXERCISE LIBRARY: WEEK 2 DAY 3 Seated Single Leg High Stance Leg Press DB 1 1/4

EXERCISE LIBRARY: WEEK 2 DAY 4

Lat Pull Down Narrow Grip

EXERCISE LIBRARY: WEEK 2 DAY 4 Lat Pull Down Narrow Grip DB Single Arm Rows Lat

DB Single Arm Rows

LIBRARY: WEEK 2 DAY 4 Lat Pull Down Narrow Grip DB Single Arm Rows Lat Pull

Lat Pull Down Reversed Grip

LIBRARY: WEEK 2 DAY 4 Lat Pull Down Narrow Grip DB Single Arm Rows Lat Pull

DB Biceps Hammer Curls

LIBRARY: WEEK 2 DAY 4 Lat Pull Down Narrow Grip DB Single Arm Rows Lat Pull

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LIBRARY: WEEK 2 DAY 4 Lat Pull Down Narrow Grip DB Single Arm Rows Lat Pull
LIBRARY: WEEK 2 DAY 4 Lat Pull Down Narrow Grip DB Single Arm Rows Lat Pull
LIBRARY: WEEK 2 DAY 4 Lat Pull Down Narrow Grip DB Single Arm Rows Lat Pull
LIBRARY: WEEK 2 DAY 4 Lat Pull Down Narrow Grip DB Single Arm Rows Lat Pull

EXERCISE LIBRARY: WEEK 2 DAY 4

Seated Reversed Grip Rows

EXERCISE LIBRARY: WEEK 2 DAY 4 Seated Reversed Grip Rows Back Extensions Preacher Barbell Curl 33

Back Extensions

EXERCISE LIBRARY: WEEK 2 DAY 4 Seated Reversed Grip Rows Back Extensions Preacher Barbell Curl 33

Preacher Barbell Curl

EXERCISE LIBRARY: WEEK 2 DAY 4 Seated Reversed Grip Rows Back Extensions Preacher Barbell Curl 33

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EXERCISE LIBRARY: WEEK 2 DAY 4 Seated Reversed Grip Rows Back Extensions Preacher Barbell Curl 33
EXERCISE LIBRARY: WEEK 2 DAY 4 Seated Reversed Grip Rows Back Extensions Preacher Barbell Curl 33
EXERCISE LIBRARY: WEEK 2 DAY 4 Seated Reversed Grip Rows Back Extensions Preacher Barbell Curl 33

EXERCISE LIBRARY: WEEK 2 DAY 4

Crunch Kicks

EXERCISE LIBRARY: WEEK 2 DAY 4 Crunch Kicks 
 Leg Raises 
 Cross Crunches 
 Plank

Leg Raises

EXERCISE LIBRARY: WEEK 2 DAY 4 Crunch Kicks 
 Leg Raises 
 Cross Crunches 
 Plank

Cross Crunches

EXERCISE LIBRARY: WEEK 2 DAY 4 Crunch Kicks 
 Leg Raises 
 Cross Crunches 
 Plank

Plank Knee to Elbow

EXERCISE LIBRARY: WEEK 2 DAY 4 Crunch Kicks 
 Leg Raises 
 Cross Crunches 
 Plank

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EXERCISE LIBRARY: WEEK 2 DAY 4 Crunch Kicks 
 Leg Raises 
 Cross Crunches 
 Plank
EXERCISE LIBRARY: WEEK 2 DAY 4 Crunch Kicks 
 Leg Raises 
 Cross Crunches 
 Plank
EXERCISE LIBRARY: WEEK 2 DAY 4 Crunch Kicks 
 Leg Raises 
 Cross Crunches 
 Plank
EXERCISE LIBRARY: WEEK 2 DAY 4 Crunch Kicks 
 Leg Raises 
 Cross Crunches 
 Plank

EXERCISE LIBRARY: WEEK 2 DAY 5

Cable Kick Backs

EXERCISE LIBRARY: WEEK 2 DAY 5 Cable Kick Backs Sumo Deadlifts DB Bulgarian Split Squat Smith

Sumo Deadlifts

EXERCISE LIBRARY: WEEK 2 DAY 5 Cable Kick Backs Sumo Deadlifts DB Bulgarian Split Squat Smith

DB Bulgarian Split Squat

EXERCISE LIBRARY: WEEK 2 DAY 5 Cable Kick Backs Sumo Deadlifts DB Bulgarian Split Squat Smith

Smith Machine Kneeing Squats

EXERCISE LIBRARY: WEEK 2 DAY 5 Cable Kick Backs Sumo Deadlifts DB Bulgarian Split Squat Smith

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EXERCISE LIBRARY: WEEK 2 DAY 5 Cable Kick Backs Sumo Deadlifts DB Bulgarian Split Squat Smith
EXERCISE LIBRARY: WEEK 2 DAY 5 Cable Kick Backs Sumo Deadlifts DB Bulgarian Split Squat Smith
EXERCISE LIBRARY: WEEK 2 DAY 5 Cable Kick Backs Sumo Deadlifts DB Bulgarian Split Squat Smith
EXERCISE LIBRARY: WEEK 2 DAY 5 Cable Kick Backs Sumo Deadlifts DB Bulgarian Split Squat Smith

EXERCISE LIBRARY: WEEK 2 DAY 5

DB Frog Pumps

EXERCISE LIBRARY: WEEK 2 DAY 5 DB Frog Pumps Body Weight Knee Banded Glute Bridges Calves

Body Weight Knee Banded Glute Bridges

EXERCISE LIBRARY: WEEK 2 DAY 5 DB Frog Pumps Body Weight Knee Banded Glute Bridges Calves
EXERCISE LIBRARY: WEEK 2 DAY 5 DB Frog Pumps Body Weight Knee Banded Glute Bridges Calves
EXERCISE LIBRARY: WEEK 2 DAY 5 DB Frog Pumps Body Weight Knee Banded Glute Bridges Calves

Calves presses Leg Press Machine

EXERCISE LIBRARY: WEEK 2 DAY 5 DB Frog Pumps Body Weight Knee Banded Glute Bridges Calves
EXERCISE LIBRARY: WEEK 2 DAY 5 DB Frog Pumps Body Weight Knee Banded Glute Bridges Calves
EXERCISE LIBRARY: WEEK 2 DAY 5 DB Frog Pumps Body Weight Knee Banded Glute Bridges Calves

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