{"id":2267,"date":"2020-01-18T11:46:53","date_gmt":"2020-01-18T09:46:53","guid":{"rendered":"https:\/\/trenni.ninja\/?page_id=2267"},"modified":"2020-09-07T07:35:38","modified_gmt":"2020-09-07T05:35:38","slug":"free-beginner-training-program","status":"publish","type":"page","link":"https:\/\/trenni.ninja\/en\/free-beginner-training-program\/","title":{"rendered":"Free beginner training program"},"content":{"rendered":"<div class=\"fusion-fullwidth fullwidth-box fusion-builder-row-1 nonhundred-percent-fullwidth non-hundred-percent-height-scrolling\" style=\"--awb-border-radius-top-left:0px;--awb-border-radius-top-right:0px;--awb-border-radius-bottom-right:0px;--awb-border-radius-bottom-left:0px;--awb-flex-wrap:wrap;\" ><div class=\"fusion-builder-row fusion-row\"><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-0 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-text fusion-text-1\"><p><a href=\"https:\/\/trenni.ninja\/en\/tasuta-treeningkava-algajale\/\">Estonian version<\/a><\/p>\n<p>Training program for people (re)starting strength training.<br \/>\n<em>version 1.2<\/em><\/p>\n<p>This program will help you:<\/p>\n<ul>\n<li><strong>get stronger<\/strong><\/li>\n<li>with proper nutrition,\u00a0<strong>look better<\/strong>\u00a0(change body composition,\u00a0<strong>build muscle<\/strong> and\/or <strong>burn fat<\/strong>)<\/li>\n<li><b>upgrade performance<\/b><\/li>\n<li><b>decrease injury risk<\/b><\/li>\n<li><strong>safely and reasonably\u00a0<\/strong>enter the strength\/muscle training world<\/li>\n<\/ul>\n<p>Suitable for young and old, men and women.<\/p>\n<\/div><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-separator fusion-full-width-sep\" style=\"margin-left: auto;margin-right: auto;margin-bottom:48px;width:100%;\"><\/div><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-text fusion-text-2\"><p><strong>Index<\/strong><\/p>\n<p><a href=\"#trainingA\">Training A<\/a><\/p>\n<p><a href=\"#trainingB\">Training B<\/a><\/p>\n<p><a href=\"#info\">Instructions<\/a><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-1 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-title title fusion-title-1 fusion-sep-none fusion-title-center fusion-title-text fusion-title-size-two\" style=\"--awb-margin-top-small:0px;--awb-margin-right-small:0px;--awb-margin-bottom-small:20px;--awb-margin-left-small:0px;\" id=\"trainingA\"><h2 class=\"fusion-title-heading title-heading-center\" style=\"margin:0;\">Training A<\/h2><\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-2 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-title title fusion-title-2 fusion-sep-none fusion-title-text fusion-title-size-four\" style=\"--awb-margin-top-small:0px;--awb-margin-right-small:0px;--awb-margin-bottom-small:20px;--awb-margin-left-small:0px;\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Exercise 1<\/h4><\/div><div class=\"fusion-text fusion-text-3\"><p>Exercise category &#8211; Vertical pulls<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-3 fusion_builder_column_2_3 2_3 fusion-two-third fusion-column-first fusion-animated\" style=\"--awb-bg-size:cover;width:66.666666666667%;width:calc(66.666666666667% - ( ( 4% ) * 0.66666666666667 ) );margin-right: 4%;\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-video fusion-vimeo\" style=\"--awb-max-width:600px;--awb-max-height:360px;\"><div class=\"video-shortcode\"><div class=\"fluid-width-video-wrapper\" style=\"padding-top:60%;\" ><iframe title=\"Vimeo video player 1\" src=\"https:\/\/player.vimeo.com\/video\/384184482?autoplay=0&amp;autopause=0\" width=\"600\" height=\"360\" allowfullscreen allow=\"autoplay; fullscreen\"><\/iframe><\/div><\/div><\/div><div class=\"fusion-text fusion-text-4\"><p><strong>3-5 sets x 10-12 repetitions\u00a0<\/strong> (check the <a href=\"#info\">instructions<\/a> for more specific guidelines for how many sets and reps to do)<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-4 fusion_builder_column_1_3 1_3 fusion-one-third fusion-column-last fusion-animated\" style=\"--awb-bg-size:cover;width:33.333333333333%;width:calc(33.333333333333% - ( ( 4% ) * 0.33333333333333 ) );\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-title title fusion-title-3 fusion-sep-none fusion-title-text fusion-title-size-four\" style=\"--awb-margin-top-small:0px;--awb-margin-right-small:0px;--awb-margin-bottom-small:20px;--awb-margin-left-small:0px;\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Alternatives<\/h4><\/div><div class=\"fusion-text fusion-text-5\"><p><a href=\"https:\/\/vimeo.com\/282099852\" target=\"_blank\" rel=\"noopener noreferrer\">Band chinups<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/282094265\" target=\"_blank\" rel=\"noopener noreferrer\">Eccentric chinups<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/255186230\" target=\"_blank\" rel=\"noopener noreferrer\">Chinups<\/a><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-5 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-separator fusion-full-width-sep\" style=\"margin-left: auto;margin-right: auto;margin-top:24px;margin-bottom:24px;width:100%;\"><\/div><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-title title fusion-title-4 fusion-sep-none fusion-title-text fusion-title-size-four\" style=\"--awb-margin-top-small:0px;--awb-margin-right-small:0px;--awb-margin-bottom-small:20px;--awb-margin-left-small:0px;\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Exercise 2<\/h4><\/div><div class=\"fusion-text fusion-text-6\"><p>Squat<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-6 fusion_builder_column_2_3 2_3 fusion-two-third fusion-column-first fusion-animated\" style=\"--awb-bg-size:cover;width:66.666666666667%;width:calc(66.666666666667% - ( ( 4% ) * 0.66666666666667 ) );margin-right: 4%;\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-video fusion-vimeo\" style=\"--awb-max-width:600px;--awb-max-height:360px;\"><div class=\"video-shortcode\"><div class=\"fluid-width-video-wrapper\" style=\"padding-top:60%;\" ><iframe title=\"Vimeo video player 2\" src=\"https:\/\/player.vimeo.com\/video\/255186950?autoplay=0&amp;autopause=0\" width=\"600\" height=\"360\" allowfullscreen allow=\"autoplay; fullscreen\"><\/iframe><\/div><\/div><\/div><div class=\"fusion-text fusion-text-7\"><p><strong>3-5 x 10-12<\/strong><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-7 fusion_builder_column_1_3 1_3 fusion-one-third fusion-column-last fusion-animated\" style=\"--awb-bg-size:cover;width:33.333333333333%;width:calc(33.333333333333% - ( ( 4% ) * 0.33333333333333 ) );\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-title title fusion-title-5 fusion-sep-none fusion-title-text fusion-title-size-four\" style=\"--awb-margin-top-small:0px;--awb-margin-right-small:0px;--awb-margin-bottom-small:20px;--awb-margin-left-small:0px;\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Alternatives<\/h4><\/div><div class=\"fusion-text fusion-text-8\"><p><a href=\"https:\/\/vimeo.com\/306250866\" target=\"_blank\" rel=\"noopener noreferrer\">Bodyweight squat<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/282097850\" target=\"_blank\" rel=\"noopener noreferrer\">Kettlebell squat<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/282097944\" target=\"_blank\" rel=\"noopener noreferrer\">Zercher squat<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/282097780\" target=\"_blank\" rel=\"noopener noreferrer\">High bar back squat<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/282097817\" target=\"_blank\" rel=\"noopener noreferrer\">Low bar back squat<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/306667803\" target=\"_blank\" rel=\"noopener noreferrer\">Leg press<\/a><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-8 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-separator fusion-full-width-sep\" style=\"margin-left: auto;margin-right: auto;margin-top:24px;margin-bottom:24px;width:100%;\"><\/div><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-title title fusion-title-6 fusion-sep-none fusion-title-text fusion-title-size-four\" style=\"--awb-margin-top-small:0px;--awb-margin-right-small:0px;--awb-margin-bottom-small:20px;--awb-margin-left-small:0px;\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Exercise 3<\/h4><\/div><div class=\"fusion-text fusion-text-9\"><p>Vertical press<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-9 fusion_builder_column_2_3 2_3 fusion-two-third fusion-column-first fusion-animated\" style=\"--awb-bg-size:cover;width:66.666666666667%;width:calc(66.666666666667% - ( ( 4% ) * 0.66666666666667 ) );margin-right: 4%;\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-video fusion-vimeo\" style=\"--awb-max-width:600px;--awb-max-height:360px;\"><div class=\"video-shortcode\"><div class=\"fluid-width-video-wrapper\" style=\"padding-top:60%;\" ><iframe title=\"Vimeo video player 3\" src=\"https:\/\/player.vimeo.com\/video\/282092654?autoplay=0&amp;autopause=0\" width=\"600\" height=\"360\" allowfullscreen allow=\"autoplay; fullscreen\"><\/iframe><\/div><\/div><\/div><div class=\"fusion-text fusion-text-10\"><p><strong>3-5 x 10-12<\/strong><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-10 fusion_builder_column_1_3 1_3 fusion-one-third fusion-column-last fusion-animated\" style=\"--awb-bg-size:cover;width:33.333333333333%;width:calc(33.333333333333% - ( ( 4% ) * 0.33333333333333 ) );\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-title title fusion-title-7 fusion-sep-none fusion-title-text fusion-title-size-four\" style=\"--awb-margin-top-small:0px;--awb-margin-right-small:0px;--awb-margin-bottom-small:20px;--awb-margin-left-small:0px;\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Alternatives<\/h4><\/div><div class=\"fusion-text fusion-text-11\"><p><a href=\"https:\/\/vimeo.com\/282093172\" target=\"_blank\" rel=\"noopener noreferrer\">Standing dumbbell press<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/282112822\" target=\"_blank\" rel=\"noopener noreferrer\">Barbell press<\/a><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-11 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-separator fusion-full-width-sep\" style=\"margin-left: auto;margin-right: auto;margin-top:24px;margin-bottom:24px;width:100%;\"><\/div><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-title title fusion-title-8 fusion-sep-none fusion-title-text fusion-title-size-four\" style=\"--awb-margin-top-small:0px;--awb-margin-right-small:0px;--awb-margin-bottom-small:20px;--awb-margin-left-small:0px;\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Exercise 4<\/h4><\/div><div class=\"fusion-text fusion-text-12\"><p>Hip dominant<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-12 fusion_builder_column_2_3 2_3 fusion-two-third fusion-column-first fusion-animated\" style=\"--awb-bg-size:cover;width:66.666666666667%;width:calc(66.666666666667% - ( ( 4% ) * 0.66666666666667 ) );margin-right: 4%;\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-video fusion-vimeo\" style=\"--awb-max-width:600px;--awb-max-height:360px;\"><div class=\"video-shortcode\"><div class=\"fluid-width-video-wrapper\" style=\"padding-top:60%;\" ><iframe title=\"Vimeo video player 4\" src=\"https:\/\/player.vimeo.com\/video\/384185355?autoplay=0&amp;autopause=0\" width=\"600\" height=\"360\" allowfullscreen allow=\"autoplay; fullscreen\"><\/iframe><\/div><\/div><\/div><div class=\"fusion-text fusion-text-13\"><p><strong>3-5 x 10-12<\/strong><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-13 fusion_builder_column_1_3 1_3 fusion-one-third fusion-column-last fusion-animated\" style=\"--awb-bg-size:cover;width:33.333333333333%;width:calc(33.333333333333% - ( ( 4% ) * 0.33333333333333 ) );\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-title title fusion-title-9 fusion-sep-none fusion-title-text fusion-title-size-four\" style=\"--awb-margin-top-small:0px;--awb-margin-right-small:0px;--awb-margin-bottom-small:20px;--awb-margin-left-small:0px;\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Alternatives<\/h4><\/div><div class=\"fusion-text fusion-text-14\"><p><a href=\"https:\/\/vimeo.com\/384186031\" target=\"_blank\" rel=\"noopener noreferrer\">Barbell glute bridge<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/282099320\" target=\"_blank\" rel=\"noopener noreferrer\">Dumbbell Hip thrust<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/282099350\" target=\"_blank\" rel=\"noopener noreferrer\">Barbell Hip thrust<\/a><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-14 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-separator fusion-full-width-sep\" style=\"margin-left: auto;margin-right: auto;margin-top:24px;margin-bottom:24px;width:100%;\"><\/div><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-title title fusion-title-10 fusion-sep-none fusion-title-text fusion-title-size-four\" style=\"--awb-margin-top-small:0px;--awb-margin-right-small:0px;--awb-margin-bottom-small:20px;--awb-margin-left-small:0px;\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Exercise 5<\/h4><\/div><div class=\"fusion-text fusion-text-15\"><p>Anti-extension (Abs)<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-15 fusion_builder_column_2_3 2_3 fusion-two-third fusion-column-first fusion-animated\" style=\"--awb-bg-size:cover;width:66.666666666667%;width:calc(66.666666666667% - ( ( 4% ) * 0.66666666666667 ) );margin-right: 4%;\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-video fusion-vimeo\" style=\"--awb-max-width:600px;--awb-max-height:360px;\"><div class=\"video-shortcode\"><div class=\"fluid-width-video-wrapper\" style=\"padding-top:60%;\" ><iframe title=\"Vimeo video player 5\" src=\"https:\/\/player.vimeo.com\/video\/255238490?autoplay=0&amp;autopause=0\" width=\"600\" height=\"360\" allowfullscreen allow=\"autoplay; fullscreen\"><\/iframe><\/div><\/div><\/div><div class=\"fusion-text fusion-text-16\"><p><strong>1-2 x 20-30 sec<\/strong><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-16 fusion_builder_column_1_3 1_3 fusion-one-third fusion-column-last fusion-animated\" style=\"--awb-bg-size:cover;width:33.333333333333%;width:calc(33.333333333333% - ( ( 4% ) * 0.33333333333333 ) );\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-title title fusion-title-11 fusion-sep-none fusion-title-text fusion-title-size-four\" style=\"--awb-margin-top-small:0px;--awb-margin-right-small:0px;--awb-margin-bottom-small:20px;--awb-margin-left-small:0px;\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Alternatives<\/h4><\/div><div class=\"fusion-text fusion-text-17\"><p><a href=\"https:\/\/vimeo.com\/282115385\" target=\"_blank\" rel=\"noopener noreferrer\">Plank on knees<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/282119329\" target=\"_blank\" rel=\"noopener noreferrer\">Dead bug (bent leg)<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/282119416\" target=\"_blank\" rel=\"noopener noreferrer\">Dead bug (straight leg)<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/282115358\" target=\"_blank\" rel=\"noopener noreferrer\"><em>Long lever plank<\/em><\/a><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-17 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-separator fusion-full-width-sep\" style=\"margin-left: auto;margin-right: auto;margin-top:24px;margin-bottom:24px;width:100%;\"><\/div><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-title title fusion-title-12 fusion-sep-none fusion-title-text fusion-title-size-four\" style=\"--awb-margin-top-small:0px;--awb-margin-right-small:0px;--awb-margin-bottom-small:20px;--awb-margin-left-small:0px;\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Exercise 6<\/h4><\/div><div class=\"fusion-text fusion-text-18\"><p>Anti-lateral flexion (Obliques)<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-18 fusion_builder_column_2_3 2_3 fusion-two-third fusion-column-first fusion-animated\" style=\"--awb-bg-size:cover;width:66.666666666667%;width:calc(66.666666666667% - ( ( 4% ) * 0.66666666666667 ) );margin-right: 4%;\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-video fusion-vimeo\" style=\"--awb-max-width:600px;--awb-max-height:360px;\"><div class=\"video-shortcode\"><div class=\"fluid-width-video-wrapper\" style=\"padding-top:60%;\" ><iframe title=\"Vimeo video player 6\" src=\"https:\/\/player.vimeo.com\/video\/282097928?autoplay=0&amp;autopause=0\" width=\"600\" height=\"360\" allowfullscreen allow=\"autoplay; fullscreen\"><\/iframe><\/div><\/div><\/div><div class=\"fusion-text fusion-text-19\"><p><strong>1-2 x 20-30 sec<\/strong><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-19 fusion_builder_column_1_3 1_3 fusion-one-third fusion-column-last fusion-animated\" style=\"--awb-bg-size:cover;width:33.333333333333%;width:calc(33.333333333333% - ( ( 4% ) * 0.33333333333333 ) );\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-title title fusion-title-13 fusion-sep-none fusion-title-text fusion-title-size-four\" style=\"--awb-margin-top-small:0px;--awb-margin-right-small:0px;--awb-margin-bottom-small:20px;--awb-margin-left-small:0px;\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Alternatives<\/h4><\/div><div class=\"fusion-text fusion-text-20\"><p><a href=\"https:\/\/vimeo.com\/282875085\" target=\"_blank\" rel=\"noopener noreferrer\">Side plank on knees<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/282097907\" target=\"_blank\" rel=\"noopener noreferrer\">Side plank with leg lift<\/a><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-20 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-separator fusion-full-width-sep\" style=\"margin-left: auto;margin-right: auto;margin-top:32px;margin-bottom:32px;width:100%;\"><\/div><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-title title fusion-title-14 fusion-sep-none fusion-title-center fusion-title-text fusion-title-size-two\" style=\"--awb-margin-top-small:0px;--awb-margin-right-small:0px;--awb-margin-bottom-small:20px;--awb-margin-left-small:0px;\" id=\"trainingB\"><h2 class=\"fusion-title-heading title-heading-center\" style=\"margin:0;\">Training B<\/h2><\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-21 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-title title fusion-title-15 fusion-sep-none fusion-title-text fusion-title-size-four\" style=\"--awb-margin-top-small:0px;--awb-margin-right-small:0px;--awb-margin-bottom-small:20px;--awb-margin-left-small:0px;\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Exercise 1<\/h4><\/div><div class=\"fusion-text fusion-text-21\"><p>Horizontal push<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-22 fusion_builder_column_2_3 2_3 fusion-two-third fusion-column-first fusion-animated\" style=\"--awb-bg-size:cover;width:66.666666666667%;width:calc(66.666666666667% - ( ( 4% ) * 0.66666666666667 ) );margin-right: 4%;\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-video fusion-vimeo\" style=\"--awb-max-width:600px;--awb-max-height:360px;\"><div class=\"video-shortcode\"><div class=\"fluid-width-video-wrapper\" style=\"padding-top:60%;\" ><iframe title=\"Vimeo video player 7\" src=\"https:\/\/player.vimeo.com\/video\/282108357?autoplay=0&amp;autopause=0\" width=\"600\" height=\"360\" allowfullscreen allow=\"autoplay; fullscreen\"><\/iframe><\/div><\/div><\/div><div class=\"fusion-text fusion-text-22\"><p><strong>3-5 x 10-12<\/strong><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-23 fusion_builder_column_1_3 1_3 fusion-one-third fusion-column-last fusion-animated\" style=\"--awb-bg-size:cover;width:33.333333333333%;width:calc(33.333333333333% - ( ( 4% ) * 0.33333333333333 ) );\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-title title fusion-title-16 fusion-sep-none fusion-title-text fusion-title-size-four\" style=\"--awb-margin-top-small:0px;--awb-margin-right-small:0px;--awb-margin-bottom-small:20px;--awb-margin-left-small:0px;\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Alternatives<\/h4><\/div><div class=\"fusion-text fusion-text-23\"><p><a href=\"https:\/\/vimeo.com\/255189706\" target=\"_blank\" rel=\"noopener noreferrer\">Push-ups<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/282126067\" target=\"_blank\" rel=\"noopener noreferrer\">Push-ups with added weight<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/282112874\" target=\"_blank\" rel=\"noopener noreferrer\">Dumbbell bench press<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/306562362\" target=\"_blank\" rel=\"noopener noreferrer\">Barbell bench press<\/a><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-24 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-separator fusion-full-width-sep\" style=\"margin-left: auto;margin-right: auto;margin-top:24px;margin-bottom:24px;width:100%;\"><\/div><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-title title fusion-title-17 fusion-sep-none fusion-title-text fusion-title-size-four\" style=\"--awb-margin-top-small:0px;--awb-margin-right-small:0px;--awb-margin-bottom-small:20px;--awb-margin-left-small:0px;\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Exercise 2<\/h4><\/div><div class=\"fusion-text fusion-text-24\"><p>Lifting \/ hip-dominant<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-25 fusion_builder_column_2_3 2_3 fusion-two-third fusion-column-first fusion-animated\" style=\"--awb-bg-size:cover;width:66.666666666667%;width:calc(66.666666666667% - ( ( 4% ) * 0.66666666666667 ) );margin-right: 4%;\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-video fusion-vimeo\" style=\"--awb-max-width:600px;--awb-max-height:360px;\"><div class=\"video-shortcode\"><div class=\"fluid-width-video-wrapper\" style=\"padding-top:60%;\" ><iframe title=\"Vimeo video player 8\" src=\"https:\/\/player.vimeo.com\/video\/255188140?autoplay=0&amp;autopause=0\" width=\"600\" height=\"360\" allowfullscreen allow=\"autoplay; fullscreen\"><\/iframe><\/div><\/div><\/div><div class=\"fusion-text fusion-text-25\"><p><strong>3-5 x 10-12<\/strong><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-26 fusion_builder_column_1_3 1_3 fusion-one-third fusion-column-last fusion-animated\" style=\"--awb-bg-size:cover;width:33.333333333333%;width:calc(33.333333333333% - ( ( 4% ) * 0.33333333333333 ) );\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-title title fusion-title-18 fusion-sep-none fusion-title-text fusion-title-size-four\" style=\"--awb-margin-top-small:0px;--awb-margin-right-small:0px;--awb-margin-bottom-small:20px;--awb-margin-left-small:0px;\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Alternatives<\/h4><\/div><div class=\"fusion-text fusion-text-26\"><p><a href=\"https:\/\/vimeo.com\/282108505\" target=\"_blank\" rel=\"noopener noreferrer\">Kettlebell Romanian deadlift<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/282108401\" target=\"_blank\" rel=\"noopener noreferrer\">Romanian deadlift with dumbbells<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/282108450\" target=\"_blank\" rel=\"noopener noreferrer\">Barbell Romanian deadlift<\/a><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-27 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-separator fusion-full-width-sep\" style=\"margin-left: auto;margin-right: auto;margin-top:24px;margin-bottom:24px;width:100%;\"><\/div><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-title title fusion-title-19 fusion-sep-none fusion-title-text fusion-title-size-four\" style=\"--awb-margin-top-small:0px;--awb-margin-right-small:0px;--awb-margin-bottom-small:20px;--awb-margin-left-small:0px;\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Exercise 3<\/h4><\/div><div class=\"fusion-text fusion-text-27\"><p>Horizontal pulls<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-28 fusion_builder_column_2_3 2_3 fusion-two-third fusion-column-first fusion-animated\" style=\"--awb-bg-size:cover;width:66.666666666667%;width:calc(66.666666666667% - ( ( 4% ) * 0.66666666666667 ) );margin-right: 4%;\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-video fusion-vimeo\" style=\"--awb-max-width:600px;--awb-max-height:360px;\"><div class=\"video-shortcode\"><div class=\"fluid-width-video-wrapper\" style=\"padding-top:60%;\" ><iframe title=\"Vimeo video player 9\" src=\"https:\/\/player.vimeo.com\/video\/306672514?autoplay=0&amp;autopause=0\" width=\"600\" height=\"360\" allowfullscreen allow=\"autoplay; fullscreen\"><\/iframe><\/div><\/div><\/div><div class=\"fusion-text fusion-text-28\"><p><strong>3-5 x 10-12<\/strong><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-29 fusion_builder_column_1_3 1_3 fusion-one-third fusion-column-last fusion-animated\" style=\"--awb-bg-size:cover;width:33.333333333333%;width:calc(33.333333333333% - ( ( 4% ) * 0.33333333333333 ) );\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-title title fusion-title-20 fusion-sep-none fusion-title-text fusion-title-size-four\" style=\"--awb-margin-top-small:0px;--awb-margin-right-small:0px;--awb-margin-bottom-small:20px;--awb-margin-left-small:0px;\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Alternatives<\/h4><\/div><div class=\"fusion-text fusion-text-29\"><p><a href=\"https:\/\/vimeo.com\/282126010\" target=\"_blank\" rel=\"noopener noreferrer\"><em>Inverted rows<\/em> TRX (angled)<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/282112751\" target=\"_blank\" rel=\"noopener noreferrer\">Bent over dumbbell rows<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/282112696\" target=\"_blank\" rel=\"noopener noreferrer\"><em>Barbell rows<\/em> underhand grip<\/a> \/ <a href=\"https:\/\/vimeo.com\/282112725\" target=\"_blank\" rel=\"noopener noreferrer\">overhand grip<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/255240523\" target=\"_blank\" rel=\"noopener noreferrer\"><em>Inverted rows<\/em> TRX<\/a><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-30 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-separator fusion-full-width-sep\" style=\"margin-left: auto;margin-right: auto;margin-top:24px;margin-bottom:24px;width:100%;\"><\/div><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-title title fusion-title-21 fusion-sep-none fusion-title-text fusion-title-size-four\" style=\"--awb-margin-top-small:0px;--awb-margin-right-small:0px;--awb-margin-bottom-small:20px;--awb-margin-left-small:0px;\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Exercise 4<\/h4><\/div><div class=\"fusion-text fusion-text-30\"><p>&#8220;Single leg&#8221;<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-31 fusion_builder_column_2_3 2_3 fusion-two-third fusion-column-first fusion-animated\" style=\"--awb-bg-size:cover;width:66.666666666667%;width:calc(66.666666666667% - ( ( 4% ) * 0.66666666666667 ) );margin-right: 4%;\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-video fusion-vimeo\" style=\"--awb-max-width:600px;--awb-max-height:360px;\"><div class=\"video-shortcode\"><div class=\"fluid-width-video-wrapper\" style=\"padding-top:60%;\" ><iframe title=\"Vimeo video player 10\" src=\"https:\/\/player.vimeo.com\/video\/255239052?autoplay=0&amp;autopause=0\" width=\"600\" height=\"360\" allowfullscreen allow=\"autoplay; fullscreen\"><\/iframe><\/div><\/div><\/div><div class=\"fusion-text fusion-text-31\"><p><strong>2-4 x 10-12<\/strong><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-32 fusion_builder_column_1_3 1_3 fusion-one-third fusion-column-last fusion-animated\" style=\"--awb-bg-size:cover;width:33.333333333333%;width:calc(33.333333333333% - ( ( 4% ) * 0.33333333333333 ) );\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-title title fusion-title-22 fusion-sep-none fusion-title-text fusion-title-size-four\" style=\"--awb-margin-top-small:0px;--awb-margin-right-small:0px;--awb-margin-bottom-small:20px;--awb-margin-left-small:0px;\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Alternatives<\/h4><\/div><div class=\"fusion-text fusion-text-32\"><p><a href=\"https:\/\/vimeo.com\/282116590\" target=\"_blank\" rel=\"noopener noreferrer\">Dumbbell split squat<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/282116629\" target=\"_blank\" rel=\"noopener noreferrer\">Double dumbbell split squat<\/a><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-33 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-separator fusion-full-width-sep\" style=\"margin-left: auto;margin-right: auto;margin-top:24px;margin-bottom:24px;width:100%;\"><\/div><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-title title fusion-title-23 fusion-sep-none fusion-title-text fusion-title-size-four\" style=\"--awb-margin-top-small:0px;--awb-margin-right-small:0px;--awb-margin-bottom-small:20px;--awb-margin-left-small:0px;\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Exercise 5<\/h4><\/div><div class=\"fusion-text fusion-text-33\"><p>Anti-rotation (Obliques 2)<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-34 fusion_builder_column_2_3 2_3 fusion-two-third fusion-column-first fusion-animated\" style=\"--awb-bg-size:cover;width:66.666666666667%;width:calc(66.666666666667% - ( ( 4% ) * 0.66666666666667 ) );margin-right: 4%;\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-video fusion-vimeo\" style=\"--awb-max-width:600px;--awb-max-height:360px;\"><div class=\"video-shortcode\"><div class=\"fluid-width-video-wrapper\" style=\"padding-top:60%;\" ><iframe title=\"Vimeo video player 11\" src=\"https:\/\/player.vimeo.com\/video\/306781817?autoplay=0&amp;autopause=0\" width=\"600\" height=\"360\" allowfullscreen allow=\"autoplay; fullscreen\"><\/iframe><\/div><\/div><\/div><div class=\"fusion-text fusion-text-34\"><p><strong>1-2 x 20-30 sec<\/strong><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-35 fusion_builder_column_1_3 1_3 fusion-one-third fusion-column-last fusion-animated\" style=\"--awb-bg-size:cover;width:33.333333333333%;width:calc(33.333333333333% - ( ( 4% ) * 0.33333333333333 ) );\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-title title fusion-title-24 fusion-sep-none fusion-title-text fusion-title-size-four\" style=\"--awb-margin-top-small:0px;--awb-margin-right-small:0px;--awb-margin-bottom-small:20px;--awb-margin-left-small:0px;\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Alternatives<\/h4><\/div><div class=\"fusion-text fusion-text-35\"><p><a href=\"https:\/\/vimeo.com\/306782903\" target=\"_blank\" rel=\"noopener noreferrer\">Cable half-kneeling Pallof hold<\/a> \/ <a href=\"https:\/\/vimeo.com\/282115250\" target=\"_blank\" rel=\"noopener noreferrer\">banded version<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/306782307\" target=\"_blank\" rel=\"noopener noreferrer\">Cable standing Pallof hold<\/a>\u00a0\/ <a href=\"https:\/\/vimeo.com\/282115212\" target=\"_blank\" rel=\"noopener noreferrer\">banded version<\/a><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-36 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last\" style=\"--awb-bg-size:cover;\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-separator fusion-full-width-sep\" style=\"margin-left: auto;margin-right: auto;margin-top:24px;margin-bottom:24px;width:100%;\"><\/div><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-title title fusion-title-25 fusion-sep-none fusion-title-text fusion-title-size-four\" style=\"--awb-margin-top-small:0px;--awb-margin-right-small:0px;--awb-margin-bottom-small:20px;--awb-margin-left-small:0px;\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Exercise 6<\/h4><\/div><div class=\"fusion-text fusion-text-36\"><p>Anti-flexion (Back)<\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-37 fusion_builder_column_2_3 2_3 fusion-two-third fusion-column-first fusion-animated\" style=\"--awb-bg-size:cover;width:66.666666666667%;width:calc(66.666666666667% - ( ( 4% ) * 0.66666666666667 ) );margin-right: 4%;\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-video fusion-vimeo\" style=\"--awb-max-width:600px;--awb-max-height:360px;\"><div class=\"video-shortcode\"><div class=\"fluid-width-video-wrapper\" style=\"padding-top:60%;\" ><iframe title=\"Vimeo video player 12\" src=\"https:\/\/player.vimeo.com\/video\/306347738?autoplay=0&amp;autopause=0\" width=\"600\" height=\"360\" allowfullscreen allow=\"autoplay; fullscreen\"><\/iframe><\/div><\/div><\/div><div class=\"fusion-text fusion-text-37\"><p><strong>1-2 x 20-30 sec<\/strong><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-38 fusion_builder_column_1_3 1_3 fusion-one-third fusion-column-last fusion-animated\" style=\"--awb-bg-size:cover;width:33.333333333333%;width:calc(33.333333333333% - ( ( 4% ) * 0.33333333333333 ) );\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-title title fusion-title-26 fusion-sep-none fusion-title-text fusion-title-size-four\" style=\"--awb-margin-top-small:0px;--awb-margin-right-small:0px;--awb-margin-bottom-small:20px;--awb-margin-left-small:0px;\"><h4 class=\"fusion-title-heading title-heading-left\" style=\"margin:0;\">Alternatives<\/h4><\/div><div class=\"fusion-text fusion-text-38\"><p><a href=\"https:\/\/vimeo.com\/306348210\" target=\"_blank\" rel=\"noopener noreferrer\">Backplank with leglifts<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/282115451\" target=\"_blank\" rel=\"noopener noreferrer\">Back hold on bench<\/a><\/p>\n<p><a href=\"https:\/\/vimeo.com\/282115406\" target=\"_blank\" rel=\"noopener noreferrer\">Back hold on bench with added weight<\/a><\/p>\n<\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-39 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last fusion-animated\" style=\"--awb-bg-size:cover;\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-separator fusion-full-width-sep\" style=\"margin-left: auto;margin-right: auto;margin-top:24px;margin-bottom:24px;width:100%;\"><\/div><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-title title fusion-title-27 fusion-sep-none fusion-title-center fusion-title-text fusion-title-size-two\" style=\"--awb-margin-top-small:0px;--awb-margin-right-small:0px;--awb-margin-bottom-small:20px;--awb-margin-left-small:0px;\" id=\"info\"><h2 class=\"fusion-title-heading title-heading-center\" style=\"margin:0;\">Instructions<\/h2><\/div><div class=\"fusion-text fusion-text-39\"><p>The program consists of two different training days, which you should alternate (A, B, A, B, A etc).<\/p>\n<p>It&#8217;s recommended to use the program for 2-3 times per week.<\/p>\n<\/div><div class=\"accordian fusion-accordian\" style=\"--awb-border-size:1px;--awb-icon-size:13px;--awb-content-font-size:16px;--awb-icon-alignment:left;--awb-hover-color:#f4f4f4;--awb-border-color:#cccccc;--awb-background-color:#ffffff;--awb-divider-color:#e0dede;--awb-divider-hover-color:#e0dede;--awb-icon-color:#ffffff;--awb-title-color:#00b235;--awb-content-color:#424242;--awb-icon-box-color:#00b235;--awb-toggle-hover-accent-color:#00b235;--awb-title-font-family:&quot;PT Sans&quot;;--awb-title-font-weight:700;--awb-title-font-style:normal;--awb-title-font-size:20px;--awb-content-font-family:&quot;PT Sans&quot;;--awb-content-font-style:normal;--awb-content-font-weight:400;\"><div class=\"panel-group fusion-toggle-icon-boxed\" id=\"accordion-2267-1\"><div class=\"fusion-panel panel-default panel-40f1c9088a35338eb fusion-toggle-no-divider fusion-toggle-boxed-mode\"><div class=\"panel-heading\"><h4 class=\"panel-title toggle\" id=\"toggle_40f1c9088a35338eb\"><a aria-expanded=\"false\" aria-controls=\"40f1c9088a35338eb\" role=\"button\" data-toggle=\"collapse\" data-target=\"#40f1c9088a35338eb\" href=\"#40f1c9088a35338eb\"><span class=\"fusion-toggle-icon-wrapper\" aria-hidden=\"true\"><i class=\"fa-fusion-box active-icon awb-icon-minus\" aria-hidden=\"true\"><\/i><i class=\"fa-fusion-box inactive-icon awb-icon-plus\" aria-hidden=\"true\"><\/i><\/span><span class=\"fusion-toggle-heading\">Number of reps<\/span><\/a><\/h4><\/div><div id=\"40f1c9088a35338eb\" class=\"panel-collapse collapse\" aria-labelledby=\"toggle_40f1c9088a35338eb\"><div class=\"panel-body toggle-content fusion-clearfix\">\n<p>Start with the rep range of (8)10-12. From there you can lower the rep range naturally and gradually with the increasing of weights, to about 5 reps in a set in the end.<\/p>\n<\/div><\/div><\/div><div class=\"fusion-panel panel-default panel-e564428a9c80415f4 fusion-toggle-no-divider fusion-toggle-boxed-mode\"><div class=\"panel-heading\"><h4 class=\"panel-title toggle\" id=\"toggle_e564428a9c80415f4\"><a aria-expanded=\"false\" aria-controls=\"e564428a9c80415f4\" role=\"button\" data-toggle=\"collapse\" data-target=\"#e564428a9c80415f4\" href=\"#e564428a9c80415f4\"><span class=\"fusion-toggle-icon-wrapper\" aria-hidden=\"true\"><i class=\"fa-fusion-box active-icon awb-icon-minus\" aria-hidden=\"true\"><\/i><i class=\"fa-fusion-box inactive-icon awb-icon-plus\" aria-hidden=\"true\"><\/i><\/span><span class=\"fusion-toggle-heading\">Number of sets<\/span><\/a><\/h4><\/div><div id=\"e564428a9c80415f4\" class=\"panel-collapse collapse\" aria-labelledby=\"toggle_e564428a9c80415f4\"><div class=\"panel-body toggle-content fusion-clearfix\">\n<p>If you&#8217;re training twice a week, do 3-5 sets per exercise. If you&#8217;re training three times a week, do 3-5 sets per exercise.<\/p>\n<\/div><\/div><\/div><div class=\"fusion-panel panel-default panel-190ad61b24c454484 fusion-toggle-no-divider fusion-toggle-boxed-mode\"><div class=\"panel-heading\"><h4 class=\"panel-title toggle\" id=\"toggle_190ad61b24c454484\"><a aria-expanded=\"false\" aria-controls=\"190ad61b24c454484\" role=\"button\" data-toggle=\"collapse\" data-target=\"#190ad61b24c454484\" href=\"#190ad61b24c454484\"><span class=\"fusion-toggle-icon-wrapper\" aria-hidden=\"true\"><i class=\"fa-fusion-box active-icon awb-icon-minus\" aria-hidden=\"true\"><\/i><i class=\"fa-fusion-box inactive-icon awb-icon-plus\" aria-hidden=\"true\"><\/i><\/span><span class=\"fusion-toggle-heading\">Level of effort<\/span><\/a><\/h4><\/div><div id=\"190ad61b24c454484\" class=\"panel-collapse collapse\" aria-labelledby=\"toggle_190ad61b24c454484\"><div class=\"panel-body toggle-content fusion-clearfix\">\n<p>The rating of perceived effort (RPE) should generally be 8-9 of 10. That means that at the end of the set you could still do 1-2 reps with good technique. In the beginning the RPE can be even lower (5-7) and probably actually is anyway, since as a beginner you might not assess you abilities too accurately yet. There is no need to go to failure (10 out of 10 RPE).<\/p>\n<\/div><\/div><\/div><div class=\"fusion-panel panel-default panel-0f66b1611ac9d09e8 fusion-toggle-no-divider fusion-toggle-boxed-mode\"><div class=\"panel-heading\"><h4 class=\"panel-title toggle\" id=\"toggle_0f66b1611ac9d09e8\"><a aria-expanded=\"false\" aria-controls=\"0f66b1611ac9d09e8\" role=\"button\" data-toggle=\"collapse\" data-target=\"#0f66b1611ac9d09e8\" href=\"#0f66b1611ac9d09e8\"><span class=\"fusion-toggle-icon-wrapper\" aria-hidden=\"true\"><i class=\"fa-fusion-box active-icon awb-icon-minus\" aria-hidden=\"true\"><\/i><i class=\"fa-fusion-box inactive-icon awb-icon-plus\" aria-hidden=\"true\"><\/i><\/span><span class=\"fusion-toggle-heading\">Rest duration<\/span><\/a><\/h4><\/div><div id=\"0f66b1611ac9d09e8\" class=\"panel-collapse collapse\" aria-labelledby=\"toggle_0f66b1611ac9d09e8\"><div class=\"panel-body toggle-content fusion-clearfix\">\n<p>The rest duration between sets should be about 1,5+ min. In the beginning (when the loads are lower and there is not that much fatigue) it can be less (for example 60 sec), just make sure the quality of the work doesn&#8217;t suffer from lack of rest.<\/p>\n<\/div><\/div><\/div><div class=\"fusion-panel panel-default panel-ce5bb190124aa5fc9 fusion-toggle-no-divider fusion-toggle-boxed-mode\"><div class=\"panel-heading\"><h4 class=\"panel-title toggle\" id=\"toggle_ce5bb190124aa5fc9\"><a aria-expanded=\"false\" aria-controls=\"ce5bb190124aa5fc9\" role=\"button\" data-toggle=\"collapse\" data-target=\"#ce5bb190124aa5fc9\" href=\"#ce5bb190124aa5fc9\"><span class=\"fusion-toggle-icon-wrapper\" aria-hidden=\"true\"><i class=\"fa-fusion-box active-icon awb-icon-minus\" aria-hidden=\"true\"><\/i><i class=\"fa-fusion-box inactive-icon awb-icon-plus\" aria-hidden=\"true\"><\/i><\/span><span class=\"fusion-toggle-heading\">Load progression<\/span><\/a><\/h4><\/div><div id=\"ce5bb190124aa5fc9\" class=\"panel-collapse collapse\" aria-labelledby=\"toggle_ce5bb190124aa5fc9\"><div class=\"panel-body toggle-content fusion-clearfix\">\n<p>Generally try to increase the weights pretty often. In the beginning and depending on the exercise (potentially larger increases on the lower body exercises) you can go with bigger steps (-5 kg), but later you&#8217;d want to probably increase the load minimally (1-2,5 kg).<br \/>\nExample &#8211; one workout you do 12 reps with x kg and in the next one you do x+2,5 kg for 10-12 reps.<\/p>\n<p>Another option of progressing is adding reps. Especially with exercises which plateau quicker, where you couldn&#8217;t increase the weight any more using the same rep number (for example certain upper body exercises).<br \/>\nExample &#8211; one workout you do 10 reps with x kg weight and in the next you do 11 or 12 with the same weight.<\/p>\n<p>Since the primary goal is to get stronger then you&#8217;d want to mostly prefer increasing weights to increasing reps.<br \/>\nCombining both progression options is also good, while still leaning more towards increasing weights.<br \/>\nDifferent exercises can also have different progression models.<\/p>\n<\/div><\/div><\/div><div class=\"fusion-panel panel-default panel-cb72798b701ba082c fusion-toggle-no-divider fusion-toggle-boxed-mode\"><div class=\"panel-heading\"><h4 class=\"panel-title toggle\" id=\"toggle_cb72798b701ba082c\"><a aria-expanded=\"false\" aria-controls=\"cb72798b701ba082c\" role=\"button\" data-toggle=\"collapse\" data-target=\"#cb72798b701ba082c\" href=\"#cb72798b701ba082c\"><span class=\"fusion-toggle-icon-wrapper\" aria-hidden=\"true\"><i class=\"fa-fusion-box active-icon awb-icon-minus\" aria-hidden=\"true\"><\/i><i class=\"fa-fusion-box inactive-icon awb-icon-plus\" aria-hidden=\"true\"><\/i><\/span><span class=\"fusion-toggle-heading\">Duration of the program<\/span><\/a><\/h4><\/div><div id=\"cb72798b701ba082c\" class=\"panel-collapse collapse\" aria-labelledby=\"toggle_cb72798b701ba082c\"><div class=\"panel-body toggle-content fusion-clearfix\">\n<p>There is no predetermined length for the program. Basically you can continue with it until you have reached 5 reps (with a corresponding heavier weight) on most of the exercises and can not increase loads linearly any longer.<\/p>\n<\/div><\/div><\/div><\/div><\/div><div class=\"fusion-clearfix\"><\/div><\/div><\/div><div class=\"fusion-layout-column fusion_builder_column fusion-builder-column-40 fusion_builder_column_1_1 1_1 fusion-one-full fusion-column-first fusion-column-last fusion-animated\" style=\"--awb-bg-size:cover;\" data-animationtype=\"fadeIn\" data-animationduration=\"0.5\" data-animationoffset=\"top-into-view\"><div class=\"fusion-column-wrapper fusion-column-has-shadow fusion-flex-column-wrapper-legacy\"><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-separator fusion-full-width-sep\" style=\"margin-left: auto;margin-right: auto;margin-top:24px;margin-bottom:24px;width:100%;\"><\/div><div class=\"fusion-sep-clear\"><\/div><div class=\"fusion-sharing-box fusion-sharing-box-1 has-taglines layout-floated layout-medium-floated layout-small-floated\" style=\"background-color:#f5f5f5;--awb-layout:row;--awb-alignment-small:space-between;\" data-title=\"Free beginner training program\" data-description=\"Estonian versionTraining program for people (re)starting strength training.version 1.2This program will help you:get strongerwith proper nutrition,\u00a0look better\u00a0(change body composition,\u00a0build muscle and\/or burn fat)upgrade performancedecrease injury risksafely and reasonably\u00a0enter the strength\/muscle training worldSuitable for young and old, men and women. 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