Name: Playbook - Magnus Lygdback - W1/D1
Uploaded: 2024-05-06T20:45:07.071Z
Duration: 60 min
Description: W1/D1

Galo

Amazing workout! Such a fun functional routine.

Martha Dever

I had to stop at the dragon kicks. I was gassed and had to get back home

Manny

Charlotte

Tougher than I thought it seemed like it would be!

parke

Good, think I can up the weight next week

Alex Williams

Sandrelin

Maricel

Very simple and powerful, just what I wanted

Casso

James

Carlos 

Hannah

Charlie

Good workout, I would like to see alternatives for the exercises in case equipment is not available

Marcelo

Judith

Starting again on December 1, 2023. I remember doing these exercises back in 2017 or 2016 when tomb raider came out. Came back to you Magnus cause of all the exercises I’ve done over the years. Yours really made it work. Looking forward again to lose the fat and gain the muscle!

Stephen Gustilo

Jeffrey

Elias

Christian

Great workout.  Nice way to end the work day and start a new program.

David

First one and i’m already feeling the pain 😂 guess it’s working 💪🏻

Simon Öhlund

Please add more options of alternative excercises for when a machine or set up is not available

Miguel Villa

Singh

Kristen

Felt great! Good start to a much needed program

Robert

Francess

Thanks for the workout. It got me off to a good start.

Jacob G. Kite

Shaun

Pretty good. I’m from a Strongman background so it was definitely different. Very winded after the last superset

Blake

Francis Omar

Chris

Great workout to start my way back into fitness!

Brass Knuckles

Caleb

Great workout to get back into the gym. Personal goal is to complete the whole program in the duration

Cody Bishop

Brendan

I didn't have the confidence to try the dragon kicks but from the other leg exercises I feel a burn that I haven't felt prior. I definitely feel the lunges. I'm going to wrap up  with legs press. Thanks for the advice, best workout routine by far.

Brandon

Fagner

Sahar Whitley

More treadmill minutes. Especially sprints

Hank Shalom

Heather

Stuart

Tessa

Norman

Make adjustments so that if there isn’t a certain type or machine they can switch to a different one.

Nilam

Ahmed Elakour

Ralf

Amazing workout! 
I was struggling with the last exercise with the frog on kicks, my back and abs are weak. 
The training is great….sweating a lot

Salih Sali

- Treadmill warmup 5 min
- Treadmill sprints 20sec x4

- Hex bar deadlift 10x3
- Goblet squat 12x3

Superset x3
- Leg extension 12x
- Hamstring curl 12x

Superset x3
- Curtsy lunge 12x (each side)
- Dragon kick 12x

- 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

- Can use a barbell or dumbbells as well
- Chin up, back straight (not bent)
- Tuck your butt behind your legs

Hex bar deadlift

Goblet squat

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

Leg extension machine

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

Superset

- Curtsy lunge 12x (each side)
- Dragon kick 12x

-Place a band around your legs above the knees
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
-Alternate legs back and forth

Curtsy lunge (super band)

- Holding bench with arm above the head 
- Start with legs straight out 
- Raise legs and kick up towards the roof (so lower back gets off the bench) 
- Slowly lower down

Dragon kicks (bench leg raises)

W1/D1

Eddie

W1/D2

These exercises feel tweaked to max out range of motion. Giving a stretch and good movement. I love it.

Geordie

W1/D3

Tomas Hennerfors

Taylor

W1/D4

Brent

Not so hard as the cut program but still nice

Pedro pablo

I feel so strong and energetic after your exercises. I do modify some to suit my abilities for now. Thank you for the great program. I am motivated to continue to the second week.

Priya

W1/D5

W2/D1

Wow that was intense, especially picking up the pace on the burnout cardio moves at the end!

Melanie

W2/D2

Ed McCready

W2/D3

Christina Villa

Stephan

W2/D4

Great work out, upper work out and core, yes.

W2/D5

Feelin ready for the 2024 challenge 💪🏼💪🏼💪🏼

W3/D1

W3/D2

Cload

W3/D3

Great work out! I would appreciate some variety in the workouts… it seems we have been repeating the same exercises the last two weeks. Maybe that’s the point though…

Abner Cassia

W3/D4

Did airdyne to start and finish..great bit of cardio to round out the workout.

So good! Upping weight this week - awesome workout!

W3/D5

Rebecca

Shane

W4/D1

When recording lbs should I be combining weight of each hand per set??? I've been just recording it as the weight per hand. So instead of putting a total of 20lbs I've been putting 10lbs so I can remember which weight I used during that given week.

W4/D2

Great app and really challenging exercises as for me im a beginner live it 😉

Dante

W4/D3

W4/D4

W4/D5

Happy new year!  Great way to start 2024.

Minerva

W5/D1

I can feel the pump, and the pump is amazing 🤩 💪🔥🥵😍!!!!!!!!!

Willard

W5/D2

Massive bicep and tricep pump, love it 💪💪💪

W5/D3

Simon

W5/D4

W5/D5

I love this workout 🏋️‍♂️ 🥰🔥🦵🥵!!!!!

W6/D1

W6/D2

W6/D3

W6/D4

Best program to regain strength and cardiovascular health.
Thanks M 💪

I did it 🙌 I fucking did it!  😭. First time doing weight training it was amazing can’t wait for what’s next!  This has changed my life THANK YOU!!!!

W1/D1

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