Name: Playbook - Magnus Lygdback - W1/D1 Legs, Core, & HIIT
Uploaded: 2024-05-06T20:45:07.232Z
Duration: 40 min
Description: W1/D1 Legs, Core, & HIIT

Emma

Thanks super helpful, I just started today and it was nice to change a bit my usual routine 💪💪

Luis

Wasn't sure what to expect here but a nice build up for the hard stuff!  I'll be back!!

Louren

1st time using an app for working out, really helpful. It gave me the confidence to use the machines.

Matthew

Great to be back after a 3 weeks break 🤟

Simon

Azeem

Sefton 

Evan

First gym session back after 3 months off..great workout to begin with! 💪🏼

Marc

Kristen

Radha

Oscar Brehmer

Carl

Came back up the month of no training while trying to recover from a knee injury.felt solid and happy

Danni

First time doing one of your workouts and it was amazing. I will definitely keep going.

Mikaela Secore

Brent

Tiffani Boucher

So many substitutions, didn't have a lot of machines. 😂

Abby Joslin

Nichole

Carmen

Lunges started hurting the knees but it’s a good re intro

Shawn

Marie

Love the simplicity but yet intense program. Love all your programs, but this is perfect for start of a new year. Not too long, not too short!

Adam

Leigh

First back in the gym since December 2023. Great way to kick things off…

Salma

Brody

Carl Carlsson

Martin Grönwall

Corey

I definitely feel the burn but think I could get closer to fatigue. Excited to go a little heavier next leg day 💪🏽

Alex Williams

Great way to start out! I'm getting back into the routine of working out every day so this was a nice way to start!

Layne

Initial sets felt rather laboured.  However, it’s been some time since I’ve exercised regularly & the each subsequent set better as body remember how to move again.  

Body weight exercises highlighted core weakness & instability. Persevering with this in particularly could have the greatest benefit.  

Would it helpful to have warm up & down stretches plus warm down exercises ? 

Looking forward to progressing.

Chris O’Reilly

Nicoleta Daianu

Rachel

we start with legs?! ugh!  no wait.. maybe that's a good thing...all downhill from here ;)

Courtney

Great start to the program!  Looking forward to this challenge.

Saul

Great day 1! Quads and core are on fire 🔥

Charlie

Yes! Feel great to have taken the 1st step ❤️

Mark

Marcela

David Stevenson

Fully drained yet feeling stronger already 🦵

Jamal Umanzor

Zachary

Narda

More like Quadzilla vs Donk, starring Alexander Skarsgård, am I RIGHT folx?!?

Wendlin Jonas

- Treadmill warm-up 
- Treadmill sprints 

- Leg press 
- Lunges 

Superset: 
- Leg extensions
- Banded side walk

- Hollow hold

- Steady pace that can gradually speed up when you feel comfortable

Treadmill warm-up

- Get your pace and rest down, then pick up speed
- Can leave the treadmill on and jump back into sprint

Treadmill sprint

- Feet shoulder width apart 
- Lower slowly until you are slightly above 90 degrees
- Explode up

Leg press

(Ten each side)
- Knees come to about 90 degrees and don’t touch the floor
- Keep posture straight (don’t lean over)

Lunges (10 each side)

- Tight posture, back straight on seat
- Drive legs up and hold for 1 sec at top

Leg extension machine

Start with your legs bent i a 30degree angle. Stay in that angle throughout the whole exercise. Make sure toes/feet are pointed forward and not out.
20reps each direction

Banded side walk (20 each direction)

Superset

- Bring your shoulders, arms and legs off the floor 
- Keep your entire body engaged during the exercise

Hollow hold

W1/D1 Legs, Core, & HIIT

Love the challenge thus far buddy! 2024 is my biatch lol

Alexander

MegaGirl611

Start Strong 2024 Challenge Intro

Beejeez those dragon kicks - wasn't pretty but got them done😂💪🏾😎

Hard work but done again dragon kicks are a killer #oldman #50

W1/D2 Chest, Core, HIIT

D3: and I really liked it🤘. Back tomorrow✌️😘

W1/D3 Back, Backside shoulders, Core & HIIT

Oh those switch blades😩😮‍💨😅

As always ninja but good #feelingallmyage #50

W1/D4 Arms, Outside shoulders and HIIT

2 mile hike, up 1,000ft. Watched the sun rise.

Rhiannon

W1/D5 Cardio

Slow & steady today. Back into after being sick - lower weight. Feeling good🤘🤞👌💪🏾

Great!! Just that I thought it was going to be different week per week but it was great added a few excercises to finish

W2/D1 Legs, Core, & HIIT

Dragon-kicks getting better. Slow n Steady & kinder to the body  after 2 weeks off crook. Consistency is key🤘

Improvements all round today well impressed with myself #oldmanphys #50

W2/D2 Chest, Core, HIIT

Back into the groove and digging it💪🏾

Those sprints don’t get any easier 😅

W2/D3 Back, Backside shoulders, Core & HIIT

In the Zone baby. Needing to up weights a bit.

W2/D4 Arms, Outside shoulders and HIIT

Went for a light jog with the pup. Felt Great!!

W2/D5 Cardio

Getting better every week...tiny increments

Test week for me last week so continuing on week 3 this week stronger and faster test marks prove it #oldman #50

W3/D1 Legs, Core, & HIIT

W3/D2 Chest, Core, HIIT

W3/D3 Back, Backside shoulders, Core & HIIT

Wooooh those sit-ups, I'm getting better😮‍💨😅💪🏾🤘

W3/D4 Arms, Outside shoulders and HIIT

Played football with my son, wife, and nephew!

Opted for two hours of yoga and zumba this time around! That still counts as cardio, right? 😜

Jacky

Gabriela

W3/D5 Cardio

Always a pleasure working out with this guy❤️

Great workout as always. Added on goblet squats and made the last circuit three moves by adding standing calf raises. Off for a quick mile run.

Brandon

W4/D1 Legs, Core, & HIIT

Emmelie

Those pushups at the end are a killer finisher!

W4/D2 Chest, Core, HIIT

I love the side planks at the end! Didn't take many rest periods because I was rushing so I felt good!

W4/D3 Back, Backside shoulders, Core & HIIT

Always struggling a bit with the plank taps because of my triceps shaking so much 😅

I did a condensed workout because I have to catch a flight today! :3

W4/D4 Arms, Outside shoulders and HIIT

Amazing program. Really enjoyed it, do see a difference. Love that it wasn’t that intense and I see result. I added 30 minutes of Spinning everyday. Which program do U do now have 10 kg of fat to lose still, what do you recommend?

W1/D1 Legs, Core, & HIIT

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