Det følgende programmet er oppdatert i henhold til progression (se under). Det er beregnet å vare ca. 45 min. 1. **Oppvarming (5-10 mins)** 1. [Yuri's Shoulder Band Warmup](https://www.youtube.com/watch?v=Vwn5hSf3WEg) (10 reps) 2. [Squat Sky Reaches](https://youtu.be/lbozu0DPcYI?t=42s) (10 reps per side) 3. [GMB Wrist Prep](https://www.youtube.com/watch?v=mSZWSQSSEjE) (20 finger pulses, 20 palm pulses) 4. [Deadbugs](http://www.nick-e.com/deadbug/) (30 sek) 2. **First pair:** 3 serier annenhver øvelse, med 90 sek hvile mellom hver. 1. [Scapular Pulls *med strikk*](https://youtu.be/FgYoc4O-cio?t=1m21s) (8 reps) 2. [Beginner Shrimp Squat](https://www.youtube.com/watch?v=TKt0-c83GSc&feature=youtu.be&t=3m9s) (7 reps) 1. Make sure your knee and toes leave the floor at the same time! 3. **Second pair:** 3 serier annenhver øvelse, med 90 sek hvile mellom hver. 1. [Parallel Bar Support Hold](http://antranik.org/wp-content/uploads/2014/01/antranik-holding-support-hold-on-parallel-bars.jpg) (30 sek) 1. La fingrene peke utover 2. [Banded Nordic Curl](https://www.youtube.com/watch?v=HUXS3S2xSX4) (8 reps) 4. **Third pair:** 3 serier annenhver øvelse, med 90 sek hvile mellom hver. 1. [Incline rows (halvveis mellom hofte og armlengde)](https://youtu.be/rloXYB8M3vU) (8 reps) 2. [Full(/knee Pushup](https://www.youtube.com/watch?v=IODxDxX7oi4) (6 reps) 5. **Core Triplet:** 3 serier, rullér mellom de tre øvelsene, 60 sek hvile mellom hver. 1. Planken (35 sek) 1. Skaff ringer til å henge i pullupstangen og [move on to ring rollouts](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/core/#wiki_ring_ab_rollouts) 2. Evt. skaff en sånn ruller og [move on to kneeling ab wheel rollouts](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/core/#wiki_kneeling_ab_wheel_rollouts) 2. [Banded Pallof Press](https://www.youtube.com/watch?v=AH_QZLm_0-s) (12 reps per side) 1. Sakte! Og pass på vinkel. Denne øvelsen blir hva du gjør den til selv. 3. [Reverse Hyperextension](https://www.youtube.com/watch?v=ZeRsNzFcQLQ&) (12 reps) > **That's it! You're done! It's over! You did it!** (Kilde: [r/bodyweightfitness's Recommended Routine](https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine/)) #### Info > **How Progressions Work** > >It's hard to adjust the difficulty of bodyweight exercises like with weight training by using heavier dumbells or barbells. Therefore, you need to use different variations of an exercise to increase the difficulty. For example, some may find a push-up on its own too difficult or too easy. Therefore, variations of the pushup exist to make it easer (e.g. incline push-ups or knee pushups) or harder (decline, diamond, ring, pseudo planche etc. push-ups). Generally, you will pick a variation that is appropriate to your strength level as too easy or too difficult will make things harder to progress. > >When starting the strength portion of the Recommended Routine, you will be greeted with progression exercises listed in order of increasing difficulty. Pick an appropriately difficult progression for your current level of strength, and perform 3 sets of 5 reps of that progression on your first session. In subsequent sessions you should try to add one rep per set until you are performing 3 sets of 8 reps with good form. From here you should move on to the next progression, but again at 3 sets of 5 reps. Note that this means that you only perform _one_ of the exercises from each of the listed progressions in each session. Once you move up in the progression, there's no need to keep the easier exercises in your routine (except for using it as a warm-up if you feel like it). > >Some of the exercises are isometrics (or static) holds, such as the support holds or the "tuck front lever" in the rowing progression. Instead of dynamic reps, one set here consists of simply holding the position statically for 10-30 seconds. Move on to the next harder progression once you hit 30 seconds for all 3 sets. > >You'll see there are multiple "progression paths" for the exercises. However, don't overthink this - if you're not sure pick the main progression and do it. If for some reason you can't follow the main progression (lack of specific equipment, for example) then pick one of the alternatives and do it. Her er det generelle oppsettet, med lenker: 1. **Oppvarming (5-10 mins)** 1. [Yuri's Shoulder Band Warmup](https://www.youtube.com/watch?v=Vwn5hSf3WEg) (5-10 reps) 2. [Squat Sky Reaches](https://youtu.be/lbozu0DPcYI?t=42s) (5-10 reps) 3. [GMB Wrist Prep](https://www.youtube.com/watch?v=mSZWSQSSEjE) (10+ reps) 4. [Deadbugs](http://www.nick-e.com/deadbug/) (30 sek) 2. **First pair:** 3 serier annenhver øvelse, med 90 sek hvile mellom hver. 1. [Pull-up progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/pullup), 5-8 reps 2. [Squat Progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/squat), 5-8 reps 4. **Second pair:** 3 serier annenhver øvelse, med 90 sek hvile mellom hver. 1. [Dip progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/dip), 5-8 reps 3. [Hinge Progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/hinge), 5-8 reps 5. **Third pair (Ca. 10 min?)** 3 serier annenhver øvelse, med 90 sek hvile mellom hver. 1. [Row Progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/row), 5-8 reps 2. [Push-up progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/pushup)5-8 reps 6. **Core Triplet (Ca. 15 min?)** 3 serier, rullér mellom de tre øvelsene, 60 sek hvile mellom hver. 1. [Anti-Extension progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/core#wiki_anti-extension), 8-12 reps 2. [Anti-Rotation progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/core#wiki_anti-rotation), 8-12 reps 3. [Extension progression](https://www.reddit.com/r/bodyweightfitness/wiki/exercises/core#wiki_extension), 8-12 reps > Overall, if your pull-up max is say 8 reps, then go for one rep short of failure such as 7-7-7 instead of 8-6-5. The key is to not work at failure for the first set or two because it significantly detracts from performance in later sets which reduces your ability to perform good reps and maximize volume to get stronger and bigger muscles. The 90 second pairing is so that there is minimum 3 minutes rest between each set, which is 3 minutes total. This rest time is where there is 99% replenishment of ATP in the muscles, so you are not limited by fatigue in the muscles. Sticking with failure-1 repetitions and 3 total minutes between sets of the same exercise allows you to maximize volume and effort level which is essential for strength and hypertrophy. #### Journal: 1. [[12024-03-03]] 2. [[12024-03-05]] 3. [[12024-03-26]] 4. [[12024-03-28]] 5. [[12024-03-31]]