Name: Playbook - Magnus Lygdback - W1/D3 Back, Backside shoulders, Core & HIIT
Uploaded: 2024-05-06T20:45:07.243Z
Duration: 40 min
Description: W1/D3 Back, Backside shoulders, Core & HIIT

Luis

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

Louren

Evan

Mikaela Secore

Feeling strong. Added weights and enjoying it!

Emmelie

Really challenging! Slowed down on resistance and it burnt 🔥

Marie

Genifer

Martin Grönwall

Courtney

Stefan

Alex Williams

Zachary

Rachel

Thought my body wouldn’t handle day 3 but it was my brain trying to trick me not to go to gym after work. 

Love how it it different body part focus each day, makes it so much more fun 🤩

Gabriela

Good one! Cardio/hiit is my favorite part every day.

Carl Carlsson

Paul

Oof. Almost 800 cal burned according to chest strap heart monitor.

Eric

A pair of 15lb dumbbells can really humble a man.

Wendlin Jonas

If you don’t fall over in the last set of abs, is it really even a Magnus workout? 😂😂😂 Fun one today!

Melinda

Really liked this one! Always fun to work the back! 💪🏻😍

Raffaella

Bart

The HITT in the beginning sets up for a monster workout

Tristan

Schuyler

- Treadmill warm-up
- Treadmill sprints

Warm-up superset:
- Rotator cuff inward
- Rotator cuff outward

- Lat pulldown
- Seated cable row

Superset:
- Reverse fly on bench
- Straight arm pullovers

- Active side plank

- 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

- Place your band around a stationary object 
-Stand with your back to the object with the ends of the band in your hands and your hands rotated out to the sides and your elbows tucked to your sides
-Rotate the bands internally ( bringing your hands together)
- Rotate  your hands back to the starting position in a controlled manner

Rotator cuff with super band ( in rotation)

-Place a band around a stationary object at roughly waist height
- Hold each end of the band in your hands with your elbows bent at 90 degrees at your sides
-Rotate your hands out causing external rotation 
-Rotate your hands back to the starting position

Rotator cuff with super band ( outward rotation)

Warm up superset

- Hands a little wider than your shoulders
- Controlled pull down to top of your chest 
- Controlled release back up

Lat pulldown

- Row on bench is fine as well
- Accelerate the pull then release slowly 
- Keep the back straight (not bent) 
- Squeeze shoulder blades

Seated row

- Lay on an incline bench (feet touching floor)
- Back straight with chest touching seat 
- Accelerate into a fly (slight bend in arms) 
- Slow release back down

Reverse fly on incline bench

- Slight bend in your knees and angle your back (keep back straight, not curved)
- Drive down keeping your arms straight 
-  Squeeze your muscle at the bottom of the rep 
- Release slowly

Straight arm pulldowns

Superset

- 10 reps on each side, repeated 3x
- Keep your hips elevated

Active Side plank

W1/D3 Back, Backside shoulders, Core & HIIT

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

Alexander

MegaGirl611

Mark

Start Strong 2024 Challenge Intro

Emma

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

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

W1/D1 Legs, Core, & HIIT

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

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

Sefton 

W1/D2 Chest, 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

Leigh

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💪🏾

Simon

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!!

Nichole

Carmen

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!

Layne

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

Jacky

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

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/D3 Back, Backside shoulders, Core & HIIT

Community

More workouts from Magnus Lygdback