Own Your Movement

COPENHAGEN STRENGTH

Mobility, Strength & Conditioning, Functional Fitness

Coach

Sune Hagfoss Kærn

NO ONE DESERVES TO BE LIMITED BY THEIR MOVEMENT

If you're limited physically you'll have less energy, drive, confidence and self worth, which limits you from being the best version of yourself and achieving your goals in life.

Own Your Movement is our premier program designed to help you live a life without physical limitations, by teaching you simple strategies and movements that you can take with you for the rest of your life.

When you choose to start the Own Your Movement program it will help you regain control of your movement and your life, so nothing holds you back from living your best life.

$250

Get Own Your Movement

Reduce Pain

Own Your Movement will teach you the exact strategies we have used at COPENHAGEN STRENGTH since 2014 to help our private clients get out of joint pain like; knee pain, back pain, shoulder pain, neck pain, elbow pain and more. You'll get the exact strategies we have found to work the best with our private clients for almost 10 years.

Improve Your Mobility

You'll get daily mobility training sessions you can do anywhere with simple equipment and your own bodyweight, that will improve mobility especially in your ankles, hips, back and shoulders. When you follow the program you'll get results that you can see and feel, and the strategies you learn will help you improve for much longer than the 8 weeks this program lasts.

Get A Stronger Core

You'll also get 3 weekly Full Body Strength & Mobility Training Sessions that focuses on improving your core and full body strength, so that you'll not only move better but quickly improve your core strength. The movements and methods in this program are the exact movements we use every day with our private clients, so they can perform better 24/7, 365.

Improve Your Stability

The strength method used in this program are the top tier methods we have used for years in our private gym to quickly improve joint stability with our clients - and now it's your turn to get the same fast results.

Features

Programming 7 days per week

Daily mobility sessions - 1 morning and 1 evening routine (new routine every day of the week) PLUS! 3 weekly Full Body Strength & Mobility Sessions.

Exercise Video Guidance

Detailed instructional videos to every single exercise to guide your practice and make execution easy

Delivered through the TrainHeroic app

Sweating over a lifeless PDF is so last year. You'll always know exactly how to perform the movements to the get the best results possible

Equipment

Required

Foam Roll // Lacrosse Ball (or similar) // Resistance Bands // Pull-up Bar // Kettlebells // Stability Ball // Mini Bands

Recommended

Jump Rope // Yoga Mat // Bench or Box

Sample Week

Week 1 of 8-week program

Sunday

1: Morning Routine

Welcome to Own Your Movement!

Cross Legged Tempo Breathing (4-0-X)

1 x 1:00

Couch Stretch

1 x 2:00

Caterpillar

1 x 3

Swimmers

1 x 3

Core Bridge

Lateral Core Bridge

Bird/Dog

Sunday

3: Evening Routine

Lacrosse Ball: Foot Mobilization

1 x 2:00

Lacrosse Ball: Knee Gapping

1 x 2:00

Foam Roll: Tibialis Anterior Smash

1 x 2:00

Deep Squat Mobility

1 x 5:00

Sunday

2: Full Body Strength A

Squat Test

1 x 1

Couch Stretch

1 x 3:00

Standing Ankle Mobilization

1 x 3:00

Banded Bully

1 x 3:00

Lateral Squat to World's Greatest Stretch

1 x 5

Jump Rope - Feet Together

1 x 100

Swimmers

2 x 3

Hip CARs

2 x 3

Ankle CARs

2 x 3

Isometric Split Squat

3 x 0:30

Chin-up: Isometric

Glute Bridge, 1-leg

2 x 3 @ 0:05

Push-Up: Isometric

Hanging - Assisted

1 x 1:00

90/90 Breathing

1 x 2:00

Monday

2: Evening Routine

Foam Roll: Quadriceps

1 x 2:00

Foam Roll: VL

1 x 2:00

Foam Roll: VMO

1 x 2:00

Hamstring Lockouts

1 x 3:00

Monday

1: Morning Routine

Cross Legged Tempo Breathing (4-0-X)

1 x 1:00

Couch Stretch

1 x 2:00

Caterpillar

1 x 3

Swimmers

1 x 3

Core Bridge

Lateral Core Bridge

Bird/Dog

Tuesday

3: Evening Routine

Lacrosse Ball: Glute Smash

1 x 2:00

Lacrosse Ball: Side Glute Smash

1 x 2:00

Lacrosse Ball: TFL Smash

1 x 2:00

Ground Sitting

1 x 5:00

Tuesday

2: Full Body Strength B

Squat Test

1 x 1

90/90 Hip Mobility

1 x 3:00

Ankle Mobilization: Bench/Box

1 x 3:00

Shoulder Flexion Mobilization w. Band Distraction

1 x 2:00

Lateral Squat to World's Greatest Stretch

1 x 5

Jump Rope - Feet Together

1 x 100

90/90 Wall Windmill

2 x 3

Hip CARs: Bear Position

2 x 3

Ankle CARs, Bent Knee Seated

2 x 3

Leg Curl: Stability Ball

3 x 3 @ 0:05

Overhead Carry: KB

3 x 1:00

Isometric Calf Raise: Split Squat Position

2 x 3 @ 0:05

Isometric TRX Row

Hanging - Assisted

1 x 1:00

90/90 Breathing

1 x 2:00

Tuesday

1: Morning Routine

Cross Legged Tempo Breathing (4-0-X)

1 x 1:00

Couch Stretch

1 x 2:00

Caterpillar

1 x 3

Swimmers

1 x 3

Core Bridge

Lateral Core Bridge

Bird/Dog

Wednesday

2: Evening Routine

Lacrosse Ball: T-spine Mobilization

1 x 2:00

Lacrosse Ball: Trap Mobilization

1 x 2:00

T-Spine Mobilization: Foam Roll

1 x 3:00

Wednesday

1: Morning Routine

Cross Legged Tempo Breathing (4-0-X)

1 x 1:00

Couch Stretch

1 x 2:00

Caterpillar

1 x 3

Swimmers

1 x 3

Core Bridge

Lateral Core Bridge

Bird/Dog

Thursday

3: Evening Routine

Foam Roll: Lat. Smash

1 x 2:00

Lacrosse Ball: Rotator Cuff Smash

1 x 2:00

Lacrosse Ball: Pec. Smash

1 x 2:00

The Stand & Reach Mobilization

1 x 2:00

Thursday

2: Full Body Strength C

Squat Test

1 x 1

The Frog

1 x 3:00

Ankle Plantar Flexion Mobilization

1 x 3:00

Banded Bully: Extension Bias

1 x 2:00

Lateral Squat to World's Greatest Stretch

1 x 5

Jump Rope - Feet Together

1 x 100

Get-up

2 x 2

Miniband Clamshell

25, _

Miniband Scissor

_ , 25

Goblet Squat

3 x 8

Bent Over Row, 1-arm/1-leg (Contra): DB/KB

3 x 8

Glute Bridge Isometric Hold

Farmer's Walk: DB/KB

2 x 1:00

90/90 Breathing

1 x 2:00

Thursday

1: Morning Routine

Cross Legged Tempo Breathing (4-0-X)

1 x 1:00

Couch Stretch

1 x 2:00

Caterpillar

1 x 3

Swimmers

1 x 3

Core Bridge

Lateral Core Bridge

Bird/Dog

Friday

2: Evening Routine

Foam Roll: Gut Smash

1 x 3:00

Lacrosse Ball: QL Smash

1 x 2:00

Deep Squat Mobility

1 x 3:00

Friday

1: Morning Routine

Cross Legged Tempo Breathing (4-0-X)

1 x 1:00

Couch Stretch

1 x 2:00

Caterpillar

1 x 3

Swimmers

1 x 3

Core Bridge

Lateral Core Bridge

Bird/Dog

Saturday

2: Evening Routine

Foam Roll: Biceps Smash

1 x 2:00

Foam Roll: Triceps Smash

1 x 2:00

Lacrosse Ball: Forearm Smash

1 x 2:00

Wrist & Elbow Mobilization

1 x 2:00

Saturday

1: Morning Routine

Cross Legged Tempo Breathing (4-0-X)

1 x 1:00

Couch Stretch

1 x 2:00

Caterpillar

1 x 3

Swimmers

1 x 3

Core Bridge

Lateral Core Bridge

Bird/Dog

Coach

More from COPENHAGEN STRENGTH

Sune Hagfoss Kærn

Performance Coach Owner of COPENHAGEN STRENGTH - The Premier Private Personal Training studio in Copenhagen, Denmark. Since 2014 Sune has helped busy, active professionals and athletes from more than 23 sports move without pain and limitations and now the Own Your Movement program can do the same for you.

Why wait?

Start Own Your Movement today and learn how to move and train without pain and limitations. It will change your life.

Get Own Your Movement

FAQs

Who is this for?

Own Your Movement is for active people that wants to move without pain and limitations

What if I miss a training?

Don't worry. You'll have full access to easily move missed sessions via the TrainHeroic app

Can I buy the program now and start it later?

You'll have full access to the program for 12 months from the day you buy it, so you can start whenever you like.

Can I start the program over once I've finished it?

Yup. The program is created in a way so that you can start it over and increase the difficulty by adding weight og resistance to the movements to continue to get results over time.

Who is this NOT for?

The Own Your Movement program is not for those looking for a cookie cutter program that requires minimal effort. This program will require you to work on your self every day with simple, short routines designed to maximize your results. This program works for those willing to put in the work.

The Proof

Naveed Kronholm

Chef and owner of Østeria in Copenhagen

Verified Athlete

"Physically Sune has helped me reach levels I never thought was possible."

Kevin Gottfredsen

Recreational golfer and busy Manager

Verified Athlete

"Sune has a complete training method that delivers better mobility and reduces injuries. My body is feeling so much better and I've become stronger in my end ranges, which means I can now play golf on a higher level than ever before."

Anders Cramer

Pension Broker

Verified Athlete

"The highest recommendation from here. Training with Sune has been life changing for me. I've had a disc herniation and back problems. Today I don't feel any of that and have an amazing energy."

Mads Eller

Professional Hockey Player

Verified Athlete

"Have trained with Sune during my off-season with focus on improving my mobility in order to perform in my sport without pain. My body is now stronger and more flexible than ever. I can feel a significant improvement in my performance in my sport."

Customer Reviews

Overall Rating

Own Your Movement

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