The site contains programs for general health, well-being, and a balanced lift with physical exercise.

It is recommended that you train 3-6 times in one week and that you use the following cycle over a minimum of 21 days, for a minimum of 12 workouts.

  1. You should run min. 3 times in 21 days. Find your level here under inspiration for running. Use the schedule to select some training passes that are on your level and below your level, remember to choose both range and distance. As an alternative to running, cycling can be used, see bicycle schedule.
  2. You should swim or row (kayak, boat rowing or the like) min. 2 times in 21 days. Use this training as a “fun” exercise where the pace is low to moderate and use 60 minutes. Per training. 3. You should go for a long walk in the woods, by the beach or a similar natural place, min. 2 times in 21 days. Use 1-3 hours per trip. 4. You should min. 1 time in 21 days complete all 5 programs, below the levels of health and injury prevention. The programs are divided into levels 1-5 which means that the levels are graded so that 1 is easy and 5 is hard. Level 1 and 2 are programs that do not require equipment, and therefore can be connected to warm-up or practiced at home. Levels 3-5 require props. Advantageously, the use of programs 1-5 can be varied. Thus, the training will have a greater effect than with the use of one program alone. It is recommended that you perform 2-4 sets per. program per. work out. If you cannot do all the programs due to facilities or if the exercises are too difficult to complete, it is recommended that you adhere to the programs you can implement and possibly seek inspiration here for training exercises as alternative exercises. However, regardless of age and condition, you should not give up challenging exercises that are new to you. RM terminology is used in the program, see description here.
Performance and injury prevention program Level 1:

Back and hip mobilization – 15-30 repetitions to each side.

Breast and shoulder mobilization – 15-30 repetitions.

One leg hip mobilization – 15-30 repetitions per. leg

Toe touch – 15-30 repetitions, focus must be on reaching or getting as close to your toes as possible.

Sissy squat -10-20 repetitions per. set. If the exercise is too easy it is recommended to make the exercise more difficult, rather than increasing the number of repetitions. For ex. by performing it on one leg with support or by adding weight.

Double lunges -10-20 repetitions per. Set. If the exercise is too easy it is recommended to make the exercise more difficult, rather than increasing the number of repetitions. For ex. by jumping up (jumping lunges), or adding weight.

Plank – 10-30 sec. per. set, If the exercise is too easy it is recommended to make the exercise more difficult, rather than increasing the time over 30sek. For ex. by lifting one leg at a time or side-shifting the body.

Side plank with stretched arms – Both sides 10-30 sec. per. set, If the exercise is too easy it is recommended to make the exercise more difficult, rather than increase the time over 30sek. Ex. by moving the top leg around in circles.

Pelvic drainage -10-20 repetitions per. set.

Shoulder stability – 10-20 repetitions per. side.

Front chain stretch – hold 20-40 sec. per side, once you feel a stretch, be sure to hold the position to maintain the stretch.

Back chain stretch – hold 20-40 sec. per side, once you feel a stretch, be sure to hold the position to maintain the stretch.

Performance and injury prevention program Level 2:

Hip, back and shoulder mobilization – 15-30 repetitions to each side.

Upper back stability – 15-30 repetitions.

One leg squat – 10-20 repetitions per. leg pr. set. If the exercise becomes too easy, it is recommended to make the exercise more difficult, rather than increasing the number of repetitions. Ex. by jumping up, keeping the knee at 90 degrees and slowing down the movement so you will not fall below 90 degrees when you land.

Kangaroo hop – 10-20 repetitions per. set.

Plank to side plank- 10-20 repetitions each side per set.

Plank with cross-lift – 10-20 repetitions per side per set. If the exercise is too ease it is recommended to make the exercise more difficult, rather than increase the number of repetitions. For ex. by keeping hands closer together and feet closer together.

Dynamic one leg pelvic lift – 10-20 repetitions per set. If the exercise is too ease it is recommended to make the exercise more difficult, rather than increase the number of repetitions.  For ex. by placing the leg or foot on a ball.

Back-stretch with shoulder focus – 10-20 repetitions per set.

Arm-stretch with shoulder focus – 10-20 repetitions per set.

Back worm – 10-30 sec. The focus is to shift, rotate and lift the hip.

Back leg stretch – 20-40 seconds per side, be sure to hold once stretch is found.

Front hip stretch – 20-40 seconds per side, be sure to hold once stretch is found.

Performance and injury prevention program Level 3:

Kneeling ankle mobilization – 15-30 repetitions per side.

Lying back to rib mobilization – 15-30 repetitions per side.

Pelvis and shoulder mobilization– 15-30 repetitions per side.

Briefcase deadlift – Exercise at a load of 4-8 RM, with 3-8 repetitions per. side per set.

One leg deadlift strength – Exercise at a load of 4-8 RM, with 3-8 repetitions per. side per Set.

Crunches on exercise ball – 10-20 repetitions. per. set, optionally add weight on the chest.

Back extensions on exercise ball – 10-20 repetitions. per. set, optionally add weight on chest.

Knee to chest / stomach on exercise ball – 10-20 repetitions. per. set.

Hip flexing on exercise ball – 10-20 repetitions per set.

Shoulder rotation – 10-20 repetitions per side per set.

Hamstring Muscle Energy Technique – Move leg to maximal stretch of the hamstring, exert pressure against the strap for 7 seconds, then move the leg to an even deeper stretch. Repeat 3-5 times. per leg.

Front hip muscle energy technique – Move the leg into maximum stretch of front thigh, exert a pressure against the hand for 7 seconds. then move the leg into an even deeper stretch. Repeat 3-5 times per leg.

Performance and injury prevention program Level 4:

Back-stretch mobilization – 15-30 repetitions.

Standing rotation mobilization – 15-30 repetitions per side.

One leg squat with cross-pull – 10-20 repetitions per side per set.

Overhead step-up strength – Exercise with a load of 4-8 RM, with 3-8 repetitions per. side per set.

Stomach and shoulder press – 10-20 repetitions. per. set.

Cross-shoulder pull – 5-10 repetitions. per. side per set.

One arm pull – 10-20 repetitions. per. side per set.

One arm press with side-plank twist – 10-20 repetitions per side per set.

Seated buttocks muscle energy technique – Put yourself into the maximum stretch of the gluteal region (buttocks), apply pressure by hand to the knee for 7 seconds. Then move or pull the knee to a new deeper stretch. Repeat 3-5 times per leg.

Leg to chest stretch – 20-40 seconds per side, be sure to hold the stretch, once it is found.

Standing minor chest to shoulder muscle energy technique – find the maximum stretch of the chest muscle and shoulder region, exert pressure with the forearm against the wall for 7 sec. then move the arm to an even deeper stretch. Repeat 3-5 times.

Back to arm muscle energy technique – find the maximum stretch of the back to arm region, exert a pull in the against resistance for 7 sec. then move the arm to an even deeper stretch. Repeat 3-5 times.

Performance and injury prevention program Level 5:

Back and shoulder mobilization -15-30 repetitions per side.

Shoulder and upper back mobilization – 15-30 repetitions per side.

Turkish getup – Exercise with a load of 4-8 RM, for 3-8 repetitions per side per set.

Deadlift – Exercise with a load of 4-8 RM, for 3-8 repetitions per set.

Dips with weight – Exercise with a load of 4-8 RM, for 3-8 repetitions per set.

Sitting extending one arm press – Exercise with a load of 4-8 RM, for 3-8 repetitions per side per set.

Plank with one arm pull – Exercise with a load of 4-8 RM, for 3-8 repetitions per side per set.

Sitting vertical cable pull – Exercise with a load of 4-8 RM, for 3-8 repetitions per side per set.

Back-roll with rotation on bench – 10-20 repetitions per side per set.

Static stomach with chest and shoulder press – 10-20 repetitions per set.

Side-Muscle Energy Technique – Hang into the maximum stretch of the side region, pull against the belt with no apparent movement for 7-seconds, then you fall deeper into a new maximum stretch. Repeat 3-5 times per side.

Piriformis muscle energy technique – Put yourself into maximum stretch of the gluteal region (buttocks), apply pressure by hand to the knee for 7 sec. Then move / push the knee into a new deeper stretch. Repeat 3-5 times per leg.