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A Workout Fit For a Viking: Training Like The Northman

by Sherry Advani April 26, 2022
by Sherry Advani April 26, 2022 0 comments
4.1K

Just one look at the promotional pictures for The Northman shows the hard work and dedication Alexander SkarsgΓ₯rd put into his character. In the new movie, directed by Robert Eggers, SkarsgΓ₯rd playsΒ  a young Viking prince on a quest to avenge his father’s murder. The film required a powerful and beast-like leading man, and SkarsgΓ₯rd was up for the challenge. The man responsible for getting SkarsgΓ₯rd into true Northman shape? Fitness trainer, Swiss native and true transformer, Magnus LygdbΓ€ck.

In honor of film’s release, Focus Features, Universal’s indie label, held a beautiful premiere of The Northman in West Hollywood days before the official release date. Following the screening, the celebrity trainer himself lead attendees through a workout, to #trainlikethenorthman. During the event, LygdbΓ€ck spoke candidly about the mental and physical stamina required to prepare for a role like this, along with the diet and lifestyle habits necessary to care for the body.

THE PHASES

He explains the different phases he put SkarsgΓ₯rd through – first, β€œyou’ve got the bulking or the build up phase, which is where you want to gain a strong foundation of muscle mass to prevent injury. This is also the phase where you get to eat a lot of food – it’s Alex’s favorite. Then, then is the cutting phase – in which you want to keep the muscle and shred the fat.” He explains a normal cutting phase would be 8-10 weeks, but because the goal was for SkarsgΓ₯rd to not be too shredded, β€œthe cutting phase for Alex was about 3 weeks so he could look a bit thicker.” Finally, you enter the maintenance phase, in which β€œyou keep all that muscle mass on, while you prepare to prevent injury.”

THE WORKOUTS

LygdbΓ€ck focused not only strength training and building muscle mass for SkarsgΓ₯rd, but he states the functionality of movements specific to a role like this. He emphasizes, for example, β€œnot wanting to get injured on set while swinging an axe over and over for 12 hours straight.” He then takes the event’s group through a structured and thought-out workout focusing on shoulder stability, hip mobility,Β  and an overall strengthening workout with banded work and bodyweight primarily – β€œa typical day I would put Alex through before a tough, physical day on set.” Curious about the moves?

[Magnus Lygdback; Photo: Ivanna Jackson, 1 Hotel West Hollywood]

The Northman Workout

Warm Up: Bear Crawls (30 sec x 2)

Circuit #1: (30 sec each x 2)

Banded Side Steps with Toe TouchΒ 

Goblet Squat

Circuit #2: (with Superband) (30 sec each x 2)

Standing RowsΒ 

Holding Band

Circuit #3: (30 sec each x 2)

Lateral Raises (with Superband)Β 

SkatersΒ 

Circuit #4: (30 sec each x 2)

Rolling Knee Tuck (30 sec x 2)

Rotating Kickthrough (30 sec x 2)

THE FOOD

A perfect workout plan will never be sufficient alone, as we all know you can’t out-train a β€œbad diet.” So how does LygdbΓ€ck tie nutrition in when preparing an actor for a role? β€œI try to approach the nutrition with the most balance or sense as possible. We allowed Alex to have a glass of wine on Saturdays, and eating the food he actually enjoys.” He emphasizes that β€œany diet is hard to stick to when you don’t get to enjoy any foods that you like.” And LygdbΓ€ck doesn’t just shell out instructions and go home. He is super involved – β€œI’m actually designing the menu with the chefs, and I’m making sure that someone like Alex is getting the food on time and he is finishing it.”

LygdbΓ€ck’s Food Philosophy: eat 5 times per day, and focus on a balanced approach of macronutrients (carbohydrates, fats, and proteins). LygdbΓ€ck reiterates that everyone’s approach will be slightly different based on numerous factors, and calories will correlate to their workout plan, as you overeat when bulking, under-eat when cutting, and keep up your calories during maintenance in the β€œsweet spot.”

[Photo: Ivanna Jackson, 1 Hotel West Hollywood]

THE MINDSET

Actors are still human beings and need a strong reason behind their efforts. LygdbΓ€ck says β€œIt’s easy when you do big movies because it’s going to be there forever, and [the actor’s] grandkids are going to watch it. Every actor is different, and you have to communicate in a way to make them feel inspired and understand what they’re there for.” But actors are just like us, and they do have periods of low motivation. β€œSome days are just so tough when you don’t get enough sleep, you’re dieting – and you need that extra push.” While every human being is different, LygdbΓ€ck is quick to put SkarsgΓ₯rd in the disciplined category. β€œAlex makes my job very easy, and he is always the hardest worker in the room. I guided him, but all the credit is his.”

Now you can train like The Northman too – to try out LygdbΓ€ck’s workout plan, check out The Magnus Method on the Playbook app.Β 

See Alex SkarsgΓ₯rd in The Northman, now in theaters!

 

[Featured Image Photo Credit: Focus Features]
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Sherry Advani

Sherry Advani is an attorney-turned NASM certified personal trainer and mindset coach located in Southern California. With a huge emphasis on the power of words, she created "befriend body" to train busy professionals worldwide to create long-lasting habits while being on the same team as their bodies. She trains corporate clients virtually and in-person, and puts mindset and empowerment into every one of her programs. For more, visitΒ www.befriendbody.com.

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