Name: Playbook - Magnus Lygdback - W1/Day6: Cardio + Back & Outside Shoulders
Uploaded: 2024-05-06T20:45:07.403Z
Duration: 45 min
Description: W1/Day6: Cardio + Back & Outside Shoulders

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!! 💪🏻

Emma

Courtney

Phyllis

Monet

This one kicked my ass good and proper 👍

Katie

Alea

Meredith

Abby Joslin

Jenn

I'm having problems with the Cable straight pull exercise  I'm probably doing it wrong or I dont have the strength yet but I feel pain on the lower back when I do it, and someone said do it with the cable behind your back and when I tried it I felt like my muscle got separated so I stopped too.

MegaGirl611

I am sore in every part of my body and accidentally slipped an exercise, but still loving the workouts. And even the soreness.

Gabriela Zerger

No gain without some of the sweet sweet doms pain 💪🏼💥

Amelia

Narda

Taylor

Catherine Adley

Got better with the technique and stronger!

Angela

A good workout, after not being able to workout in a few days. I loved the dragon kicks.

Had to take a break for several days. The leg workout that I did last absolutely killed me and knocked out all my motivation. However, back at it, and am feeling much stronger than the first week.

Yvonne

Love that we can input kgs used per cycle per set to monitor improvement. Thank you Magnus. Tack så mijket🏋🏾‍♀️🏋🏾‍♀️

Shwane

Caro

Willard

Surprisingly the dumbbell rotation seemed easier than last time.

Eileen

Jessica Jones

Lauren

Alternative workout for the assault bike just in case there isn’t one in the gym and alternate to the dumbbell raises on plank (my wrists are killing me- got tiny ones). Other than that the workout was good!

lore

Tough morning….had to cut last 2 reps but I gave it my all. Thank you!

Reece

Had to take a few days off due to being sick…was rough getting back on track. Hoping to build my strength back up over the next couple days. Not giving up!

Carmen

Dominika

Alternatives to the plank positions pleaseeeeee

Hawra

Sahar Whitley

Still challenging but manageable and really feeling stronger after finishing 💪🏼

Niya

Love back day!  My favorite work out so far.  Working to get that definition. #musclememory.  Feel like raiding some tombs this weekend.

Elizabeth

Getting faster and stronger! Great workout 👌

Melly

Christine

Nur S*

Dani Smith

Arika

Great calorie burner. Already improving my dragon flies and this is my second time.

Willa Cary

First time doing this workout before a 12hr busy shift… workout fab, those dragon kicks quite literally kick my butt!

Amazing I’ve seen incredible results just in this first week!

Carla

Anna

Regan

Ally

Rebecca

If you are on the 2nd split in the first week, congrats! Keep pushing. Building momentum is key. Stay at it and keep the momentum going!

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/Day6: Cardio + Back & Outside Shoulders

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

Laila Regalado

Nova

Susie

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

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

W1/Day2: Cardio + Back & Outside Shoulders

Terri

Caitlin McElrath

W1/Day3: Mobility + Chest + Arms & Core

Lucy

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

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.

Terri-anne

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

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

W2/Day14: Cardio + Back & Outside Shoulders

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

W3/Day15: Mobility + Chest + Arms & Core

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

Shannon Serena

W3/Day18: Cardio + Back & Outside Shoulders

Stephanie

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

W4/Day26: Cardio + Back & Outside Shoulders

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

W1/Day6: Cardio + Back & Outside Shoulders

Community

More workouts from Magnus Lygdback