Online Program-Hannes

Hey champ, how are you?

Since we’re meeting soon, I thought it would be important that you really try each and every exercise I wrote for you. You have a bit of homework 😊

Home Session 1 – I want you to do this three times during the week.
Home Session 2 – do this twice a week.
There’s no correlation between them, so feel free to do them whenever it suits you.

In some of the exercises there is additional information at the bottom-open the videos and watch them. There is no variation for those exercises.

In addition, you have two lower-body sessions at the gym and two upper-body sessions each week. I want you to get familiar with these exercises.

You’re still welcome to train your upper body beyond what I wrote. That means: do the upper-body exercises from the program, and then you can add strength exercises you enjoy.

In any case, I’d be happy if you film some of the exercises you find challenging, or reach out with any questions that come up along the way.
Ran

The program requires the following tools:

• Box/ bench

• Free weights

• 2 hard yoga blocks

• Mini loop bands in light, medium, and hard resistance levels

• A lacrosse ball or a similarly hard ball for self-myofascial release

• Power band (light)

• Inclined wedge block (optional)

• Kettlebell (optional)