Just a note about the Viking Program. I’ll be putting up the 3 lifts for the week on Mon/Wed/Fri. Try and keep to a similar training cycle as that, i.e. don’t just do 3 days of lifting in a row. Try and space them out so it’s lift, off, lift, off, lift, off, off.
5-10 minutes walking on an incline treadmill. Walk, not run. Get to a slight sweat or as the ladies like to say “glisten”.
A = Box Squat = 1×5 @ 55% of working max, 1×5 @ 62.5%, 3×10 @ 67.5% - the box in the video is a bit high. Again the knee joint needs to be higher than the hip joint here. Focus on sitting back and deload the stored energy in your hips. When you drive off the box focus on pushing your knees out and not letting them sink in - this is especially pertinent for women and younger athletes.
B = Box Squat = 8×2 ^ 60% of working max, rest = 45-60 seconds between sets, no more than this! - the focus here is perfect technique. This is why it’s only 2 reps. At 2 reps you can absolutely make them perfect reps. Rest is kept short to help encourage neurological adaptations.
C = 45 Degree Back Extension = 100 rep set - 100 reps in as few of sets as possible, rest kept to 30 seconds between sets.
D = Shrugs = 3×8 - heavy weight as your grip will allow. Always pull your traps straight up towards your ears. Absolutely DO NOT roll your shoulders or bring them up then back then down. Just up, Just down. This will help prevent scapular retraction issues. I mention this because I see so many people do these wrong in gyms.
E = Side Bends = 3×8
F = Pulldown Abs = 5×10-15
Cooldown = 15-30 minutes walking - either outside, on a treadmill, or wherever. Just bring your heart rate back down.
Notes: For box squats, find a box that when you sit results in your knee joint being higher than your hip joint. For those who are taller, typical gym benches may work, those of us who are shorter (me - 5’8”) should use 25 lb plates stacked up to an appropriate height. I use six 25 lb plates stacked for my depth. When box squatting, focus on coming down under control and not crashing into the box.