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“We weren’t going for the highest muscle mass,” says the actress’s Magnus Lygdback when explaining how he shaped her superhero for the film, which opens Dec. 25.
For Gal Gadot, 35, the work of Wonder Woman 1984 (released December 25) began in January 2018 when Swedish trainer Magnus Lygdback, based in Los Angeles, was tasked with preparing the actress to wield the Lasso of Hestia again.
With the physicality of Gadot’s character firmly established in the 2017 fight scenes Wonder woman, training for the rest of the Cold War era did not have to be so intense and demanding. “Both [director] Patty Jenkins and Gal had a vision for Wonder Woman’s appearance, and they haven’t changed much, ”says Lygdback (who didn’t work with Gadot on the first Wonder Woman film) The Hollywood Reporter. “They had the same for this one, but it was more about making sure Gal was as strong and healthy as possible,” says Lygdback, who has previously worked with stars like James McAvoy on Split and Alicia Vikander on Lara croft.
The first few months were a slow preparation to prepare for the rigors of a six month shoot. “We didn’t want to get as much muscle mass as possible. We wanted to build a solid foundation, focus on keeping Gal’s mobility and injury-free, ”Lygdback says. Ice baths and muscle recovery tools like the Theragun were part of his arsenal. His diet consisted of good proteins like lamb, organic beef, fish and chicken, as well as slow complex carbohydrates, good fats and lots of vegetables.
Lygdback’s approach, designed to increase metabolism, works on a four-day cycle. There are five meals a day, and three of the 20 meals in the cycle can be anything the client wants. For Gadot’s hour-a-day, five-day-a-week gym routine, he showed her his favorite strength training exercises for women, as seen on his Magnus Method app and YouTube channel. “Leg pressed, front barbell squats, skaters and skate jumps – it’s so good because it recruits fast twitch muscle fibers and works all three glute muscles – pull-ups, lateral raises and a ton of push-up work. based.”
It was in addition to the stunts and harness work that she did. “She’s good at a lot of things and learns things quite quickly,” he says. Much of this undoubtedly came from her time in the IDF and having a physical education teacher for a mother.
Below, Lygdback shares an example of a five-day workout routine that is part of his Magnus Method:
FIVE-DAY WORKOUT EXAMPLE DAY
1: HIIT, legs, core
Warm up: Treadmill, 5 minutes; HIIT treadmill sprints, 3x for 30 seconds, with 30 seconds off
Front squat, 12 reps 3x
Lunge walk, 20 reps 3x
Mini strip circuit, 3 laps: Mini-band curtsy step, 20 reps; mini band side walk, 15 reps on each side
Skaters, 20 reps 3x
Windmill, 20 reps, 10 on each side
DAY 2: Chest, back, core
Warm up: Assault bike (or rower), 5 minutes
Pull down wide grip, 12 reps 3x
Push-ups to maximize, complete the last two reps on the knees, 3x
Rows of Alt Standing Dumbbells, 20 reps 3x
Superset, 3 laps: Reverse fly on incline bench, 12 reps; dumbbell flies on flat bench, 12 reps
Basic superset, 3 laps: Crossover climbers, 12 reps, 6 on each side; rotary kicks, 12 reps, 6 on each side
DAY 3: HIIT arms, outer shoulders, core
Warm up: Assault bike, 5 minutes
HIIT assault bike, 5x for 20 seconds, with 20 seconds off
Bicep alt curl, 16 reps, 8 on each side, 3x
Triceps skull crusher, 12 3x
Superset, 3 laps: Bicep cable curl, 12 reps; tri push down, 12 reps
Superset, 3 laps: Double curl biceps flat back, 10 reps; lateral increase, 12 reps
Hollow hold, 45 seconds 3x
DAY 4: Lower body HIIT, core
Warm up: Treadmill, 5 minutes; HIIT Deadmill sprints, 3x for 30 seconds
Leg press, 12 reps 3x
Bulgarian split squat, 20 reps, 10 reps per side, 3x
Swiss ball superset, 3 rounds: Knee bend, 12 repetitions; side by side, 12 reps, 6 on each side
Superset, 3 laps: Hamstring curl, 12 reps; hip push, 12 reps
Stability ball pass, 20 reps 3x
DAY 5: Upper body, core
Warm up: Assault bike, 5 minutes
Superset, 3 laps: Close draw, 20 repetitions; lateral increase, 15 reps
Superset, 3 laps: Rotation of the dumbbells, 16 repetitions, 8 on each side; bench push-ups, 12 reps
Superset, 3 laps: Right arm pulldown, 12 reps; right shoulder dumbbells, 10 reps
Dragon kicks, 15 reps, 3x
A version of this story first appeared in the December 16 issue of The Hollywood Reporter magazine. Click here to subscribe.
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