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Viktor Sundin | Online coach

@expanding.mvmnt

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Strength, Flexibility & Handstand Coach, Online and at @theperformanceclub_gbg & @peoplestrainingcity
🔗Click the link and we'll get to work

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Do you have 2x60 min per week to workout and want to to become more powerful, stronger and capable?

This is the structure I like to use in my training:

1️⃣WARM UP (5-10 min)
Do some plyos and/or mobilization. I like to start with some bar prep and throw in some bounces and jumps

2️⃣POWER (10-15 min)
Do some explosive jumps or lifts. I like Olympic lift variations, but they are quite technical and take time to warm up. There are plenty of other simpler and effective exercises

3️⃣STRENGTH (15-20 min)
Lift heavy with high effort. This is your main lift so go for compound exercises like squats or deadlifts but don't be aftaid to think outside the box

4️⃣HYPERTROPHY (10 min)
Pick two accessory exercises and get a pump. It can be a Upper/Lower, Push/Pull or Quads/Hams superset

5️⃣ISOLATION (10 min)
Target 1-3 weak areas that could use some extra work like core, shoulders or arms. If you want some cardio you can create a mini-circuit with a Row ERG or Air Bike

PS. If you have 3 or less sessions per week I recommend that you always go for Full Body Workouts

🔥Comment ATHLETE and I'll send you my Full, Free Guide to How to Train like an Athlete by @expanding.mvmnt

Despite what Social media might try to tell you, learning how to balance on your hands is NOT a Quick-fix or a 30 day challenge!

The fastest way to learn is to slow things down and build a solid foundation (and ask yourself why fast is a priority for you when learning a skill)

🫣The initial phase of getting over the fear of falling could take weeks to months

💪Building strength and endurance in your shoulders is a few more weeks or months

⚖️ Add another couple of weeks or months for learning how to balance consistently from the wall

🤸‍♂️If you've gotten this far, learning how to kick up will probably go quite smooth, but still some weeks or months

🗓Summarized we are looking at about 4-12 months, going from zero to balancing consistently for 10 seconds, if you are practicing consistently with intention

I'm not saying this to disencourage you from starting, but to give you a fair expectation of what's ahead. I believe you can get there!

🔥Comment HANDSTAND for my Free Guide on how to learn how to balance on your hands by @expanding.mvmnt

Hello there, I'm Viktor

I could probably spend the rest of my life only eating falafel and hummus. I'm really into Lord of the rings, kind of a nerd actually

Other than that I also like to move. For the last year or so the main thing has been partner acrobatics but other than that I like things such as climbing, handstands, strength and flexibility

I live in Gothenburg, Sweden with my girlfriend. We're really looking forward to becoming better acro teachers together and teaching at conventions in different countries

It's hard for me to do just one thing, I want to it all. I try to remind myself that it's okay to let go of something for a while to focus on something else. I really admire those who can go all in on a specific practice or topic, but then I remember it's quite fun to do a little bit of many things, trying to puzzle it all together

Now it's your turn. Tell me something about yourself 🙏 by @expanding.mvmnt

Two birds and one 45kg Overhead Pancake by @expanding.mvmnt

Best of 3 rounds

Eternal glory and the right to brag is at stake - Who will stand a winner in this epic battle? by @expanding.mvmnt

Two rounds of Arms & Shoulders to finish an Upper Body workout

Pelican curls for the biceps

Over head extensions for the triceps

Reverse flies for the rear delts by @expanding.mvmnt

Twisting and rotating always makes my body feel so good and it's a movement habit I try to do daily

Here are four of my favorites➡️

Kneeling rotation

The kneeling position locks the hip and the hand behind the back can make it more "honest" compared to hand behind the neck

Banded Straddle rotation

The seated position locks the hip in place and the band pulls you into rotation. Can be done passive or contracting against the band

Seated rotation w. Stick

The seated position and squeezing a foam roller locks your hip. Having the stick quite low on your back makes it mpre honest and can help you to pull depeer into the rotation

Anchored Sidelying rotation

The plate locks the hip in place and the kettlebell helps me to pull deeper into the rotation by @expanding.mvmnt

Hi, I'm Viktor👋

I just wanted to say that you are invited to my Open house at @theperformanceclub_gbg this Saturday, 12th of September

Book a free PT-session or join my class Everyday Athlete at 09:00 or 10:00

Let me know if you can make it:
☑️Yes
☑️No
☑️Maybe

PS. The 10:00 class is already full so I guess you have to come at 09:00 by @expanding.mvmnt

During the summer I usually add some more play and exploration into my training - This was one of those sessions

But what was suppose to be a quite easy and fun workout turned into some new records!

1️⃣Turkish Get Up - Accidentally hit a new barbell PR with 50kg! Didn't have full control in the bottom but I'll take it 🥳😅

2️⃣Scott lift - First time trying this. Built up to a quite heavy single at 90kg

3️⃣Single Arm Barbell Snatch - Haven't done this in a while so did some sets of doubles at 35kg by @expanding.mvmnt

Here are some of the exercises I've done latelty to build capacity in my posterior chain after a lumbago about month ago.

1️⃣Reverse Plank - You don't have to use human weights here, plates works just fine. Going for sets of 30-60 seconds here to build strength and endurance in the posterior chain

2️⃣Side Plank Hip Dip - Focused on the obliques. Search for a nice stretch in the bottom and a big squeeze in the top. External load can be added on the hip. Usually going for 8-15 reps here.

3️⃣Single Leg Hip Thrust - Gives a sick glute pump. Usually going for 8-15 reps

4️⃣Sorenson hold - Build endurance in the lower back. The goal is to build up to 2+ min

5️⃣Seated Straddle Good morning - Lower back Strength and nice hip mobility as a bonus. Aiming for 6-10 reps

6️⃣Hip Airplane - Just started to play around with this. Great hip abduction and provides a nice glute stretch if you really rotate into the hip in the bottom. Going for 6-10 reps by @expanding.mvmnt

The Big Base Program is out now!

•Choose between 1-3 workouts per week
•45-60 min Full Body Workouts for Strength, Power and Athletic ability

Get it in the link in our bio ✌️ by @expanding.mvmnt

Don't overcomplicate things - the best Sport Specific Strength Programs are usually the most simple ones 💪

PS. This is not just valid for Acro but for most Sports

Comment ATHLETE and I'll send you my Free Guide to How to Train like a Athlete🔥 by @expanding.mvmnt