Name: Playbook - Magnus Lygdback - W1/Day2: Cardio + Back & Outside Shoulders
Uploaded: 2024-05-06T20:45:07.384Z
Duration: 45 min
Description: W1/Day2: Cardio + Back & Outside Shoulders

Susie

Tough. Forgot how great this session felt the first time I went through this.

Tina

So amazingly effective.  I am sore all over. For upper body I have just been using resistance bands and found it challenginf

Jessy

Emily

Excellent. Modified with a resistance band for shoulder pulls & added plank rows. Love the Dragon finisher!

Julia

Lucy

Terri-anne

Phyllis

I have never sweat that much in my life. Would be great if there were some alternative exercises available as well

Ksenija

Bennett

Monet

I was able to give more effort today than yesterday. Even one day I feel a lot better.

Katie

Great! Not too hard, but not easier either! Not sure how heavy to go with wt though!

Jess

Better 2nd day wake up was tough but routine seems to be good for getting up

Lindsay Albert

Marja

Perfect new start after a little break👍❤️

Anja

Mickaela

Everything was great! Only for the 12 reps cable one arm wasn't sure if I had to switch hand half way or do 12 reps each arm

Sorenza

Kristen

I’m trying to get back into routine and the Tomb Raider workout program is my favorite. However, I don’t like to “pick up” where I left off if it’s been a week or more so I keep restarting the program.

Courtney

Liberty.Clark@outlook.com

It was great. I didn’t know if the one arm/side exercises were 12 reps total or 12 reps each

Amanda

Ana Marce

Maricel

Elisee

Great workout didn’t do all sets of workout but did my best. Was motivated by the programme to get up early and hit training before starting work.

Nadia

Amelia

Star rating is more for myself. Did the workout in my home gym so had to improvise a couple of the exercises, but otherwise felt great!

Getting back into it! Feeling good! 💪🏼🎉

ChloeElimam

Leslie

Prarthana

Loved working my shoulders/back in a different way :)

Taylor

Stephanie

Khola

Catherine Adley

Angela

My arms are dead! I had to sub some of the cable machines for some bands at home and even then it was tough.

Becca

Ilze

It was hard. Especially after almost a month off the gym!

Kelsea

Hugo  and Elsa

Carla

This workout was definitely more challenging than day one. I struggled most with the Dragon Kicks, but overall it was a good workout! Thank you.

Masima

April

Day 2. Form is always more important than rep count. Focus on your form. Rewatch the videos to make sure you are doing it correctly.

Assault Bike

- Palms facing down
- Slow and controlled as you pull the bar down
- Controlled to release back up

Lat Pulldowns (Wide Grip)

- Start sitting down, slight bend in your knees, back flat, core tight
- Bring the cable in towards your abdomen
- Slow and controlled

Cable Row

- Start in a plank position 
- Reach for Dumbbell with the outside hand
- As you open up your body into a side plank position reach the Dumbbell up directly above you, arm should be straight
- 10 reps each side

Dumbbell Rotation (Push-up Position)

Complete 12 reps of each exercise, then take 60 secs rest. Do this for 3 rounds!

- Stand up tall
- Cable pull straight arm to the side
- Slowly release back down

Cable Straight Pull

- Start in an athletic stance, knees slightly bent
- Bend down keeping back flat lower dumbbells just past your knees
- Explode up and reach dumbbells overhead
- Lower back down

Dumbbell Shoulder Raises

Superset A

Complete 15 reps of each exercise, then take 60 secs rest. Do this for 4 rounds!

- Start upright with a dumbbell in each hand
- Lift arms straight out to the side until they are even with shoulder height
- Slowly lower back down

Dumbbell Lat Raises

- 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)

Superset B

W1/Day2: Cardio + Back & Outside Shoulders

This was great! I love the stability ball exercises, awesome

Laila Regalado

Nova

W1/Day1: Cardio (HIIT) + Legs + Core

Terri

Caitlin McElrath

W1/Day3: Mobility + Chest + Arms & Core

Emma

So good. Made modifications on one exercise. But made it through the entire workout which is a feat for me.

W1/Day5: Cardio (HIIT) + Legs + Core

Felt the burn but I feel even better now! Dragon kicks are a killer 😂

Samantha

Really wasn’t in the mood for working out today but glad I showed up and did it!! 💪🏻

W1/Day6: Cardio + Back & Outside Shoulders

Alea

W1/Day7: Mobility + Chest + Arms & Core

W2/Day9: Cardio (HIIT) + Legs + Core

W2/Day10: Cardio + Back & Outside Shoulders

Anaïs Afrika

W2/Day11: Mobility + Chest + Arms & Core

The stir the pots make my lower back ache… any tips on how to stop this. I don’t normally have a bad back.

Still waiting for my body to get used to this workout, I’ve never been achy for this long. I mean all body parts let me know I did something.

W2/Day13: Cardio (HIIT) + Legs + Core

It’s always a great workout; skipped the cardio though due to recovery from illness.

Gabriela Zerger

W2/Day14: Cardio + Back & Outside Shoulders

Jenn

I ended up putting a little more weight because I felt I can do more

MegaGirl611

W3/Day15: Mobility + Chest + Arms & Core

W3/Day17: Cardio (HIIT) + Legs + Core

Shannon Serena

W3/Day18: Cardio + Back & Outside Shoulders

W3/Day19: Mobility + Chest + Arms & Core

W3/Day21: Cardio (HIIT) + Legs + Core

Puh I love it, slowly I grow into this flow feeling where I really enjoy it. Thx

Momo

W4/Day22: Cardio + Back & Outside Shoulders

W4/Day23: Mobility + Chest + Arms & Core

Week 4 2nd split legs down! Not gonna quit!

W4/Day25: Cardio (HIIT) + Legs + Core

Carmen

W4/Day26: Cardio + Back & Outside Shoulders

Great, I can already feel all the new big and small muscles I never knew existed

W1/Day2: Cardio + Back & Outside Shoulders

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