Name: Playbook - Magnus Lygdback - W1/Day6: Cardio HIIT + Legs + Core
Uploaded: 2024-05-06T20:45:07.473Z
Duration: 45 min
Description: W1/Day6: Cardio HIIT + Legs + Core

Would be good if you could look back at previous weeks notes

Loxy

Wow really tough but loved it. Added 3 sets of calves and quads too!

Amman

Mathias

Eric

Ken h

Audrey

yoppeekieyahmf

Aoife Clarke

Juan Pablo Lea Plaza Soruco

Sofia

Good stuff. BJs are scary when my legs are already jelly.

Andrew

PÄR KNUTSSON

Jonathan

Anthony

Johno

Alexis

Dexter

Mark

Steve

A+ took me about 1.5 hours and I’m dying

Brandon

Love leg day 🔥😊🏋️‍♂️💪!!!!!

Willard

Abeer

By the time I got to stir the pot I was toast.

Seth

Luiz Otavio

Great workout. Stir the pot at end is brutally good!

Kristopher Shelton

Marv

I've only been at this a month and I'm already seeing results. Very nice.

Jesse

Struggled with the last two core: Leg Sideways on Swiss Ball and Stir The Pot. Look forward to knocking those out well down the road.

Nyambi

Tristan

Tough, but I like it, except for stir the pot. 😆

Melinda

Ashton

Logan

That was horrible! In the best possible way! 😂🤣

Whit

Good but can you add a feature to add our weights used for each exercise?

Jacinto

Had to swap rest day for Sunday and boy am I looking foward to rest day!😂

Vasileios

The right challenge level for me. Feeling good 💪🏻

Mike

Completed all sets of stir the pot for the first time

Tarrah

Stefan

David Patricio

Day 5 off, day 6 you should be feeling good and ready to work again.Focus on form and listen to your body here.

- Jog on a treadmill or outside for 5 mins

Treadmill Warm-up

Cardio HIIT Treadmill Sprints

- Keep your arms locked, holding the weight on top of your shoulders
- Get your squat low, aim to go below your knees
- Back and posture firm, not arching

Front Squats with Dumbbell

- Gradually bring the weight down and explode up

Leg Press

- Grab a dumbbell in each hand, step out with one foot, lunge forward
- Make sure your knee doesn't come past your big toe
- Explode of the ground and return to start
- Complete all reps on one leg before switching legs
- 10 reps per leg

Lunge with Weights

Box Jumps

- Jump side to side (can pick up distance and pace as you get better)
- When you land, balance on one foot
- Then push off on the same foot (the opposite foot should not touch the ground)
- 10 reps per side

Skate Jumps

Finishing the day off with core! You'll have 3 rounds of this superset with knee tucks and sideways leg reaches on a swiss ball. Rest for 30 seconds in between rounds. Get after it!

- Start in a plank position with your shins resting on a stability ball
- Draw your knees in toward your chest and extend legs straight back out
- Be sure to maintain control of the ball the entire time

Knee Tucks on Swiss Ball

- Start in high plank position with your shins resting on a stability ball
- Lift one leg slightly off the ball and extend the leg horizontally out to the side
- Bring leg back to start
- Complete with opposite leg
- 10 reps per leg

Leg Sideways on Swiss Ball

Core Superset

- Use a stability ball
- Keep your core tight
- Rotate your arms in a circular motion on the ball

Stir the Pot

W1/Day6: Cardio HIIT + Legs + Core

That was something! Legs are tight and abs are screaming! Couldn’t get through the last ab exercise without a couple 5 sec pauses each set! Drenched in sweat and loving it!💪🏽🏋🏽‍♂️

parke

Great workout, I definitely expect to see progress from this

John Egger

W1/Day1: Cardio HIIT + Legs + Core

l me remember who i am first, then I'll give feedback..lol

W1/Day2: Chest + Front Side Shoulder + Core

Kirill

Really good workout and painful. The last shoulder superset was vicious

W1/Day3: Back + Outside Shoulders + Back side shoulder

Is it ok that I feel my self like I did the last training in my f.ng life ?

Rough as always abs the worst as usual 😆

W1/Day4: HIIT + Arms

W1/Day7: Chest + Front Side Shoulder + Core

Nice intensity. Went lighter and was still tough! Great!

W2/Day8: Back + Outside Shoulders + Back side shoulder

Wow incredibly intensive but really enjoyed it!

Simon

W2/Day9: HIIT + Arms

Wow impressively still intense! Enjoyed it!!

W2/Day11: Cardio HIIT + Legs + Core

W2/Day12: Chest + Front Side Shoulder + Core

Today was a real killer can’t lift my arms anymore basically crawling home

W2/Day13: Back + Outside Shoulders + Back side shoulder

Incredible. Felt totally spent by the end. Great pump!

👍 Assault bike is killing me every time

W2/Day14: HIIT + Arms

Fantastic leg day. Went lighter to help recover for long distances

Back at after 3 weeks of sickness + recovery. I can tell that it’s been a minute

Carl Carlsson

W3/Day16: Cardio HIIT + Legs + Core

Great chest pump and good recovery for legs without too much running

W3/Day17: Chest + Front Side Shoulder + Core

Reduced number of running sets cause have a race in 2 days

Did uphills on tread and added abs at the end. Great back and shoulder pump!

W3/Day18: Back + Outside Shoulders + Back side shoulder

Great pump. Went lighter on a few to recover for long run.

W3/Day19: HIIT + Arms

W3/Day21: Cardio HIIT + Legs + Core

Great chest pump! Has kept it intense the whole time! Thanks!

Finished the session with 10 runs and push ups to failure :)

W4/Day22: Chest + Front Side Shoulder + Core

Fabian

W4/Day23: Back + Outside Shoulders + Back side shoulder

Wow still a great pump and nice and intense!

W4/Day24: HIIT + Arms

It was awesome and I got a friend to do it with me

W4/Day26: Cardio HIIT + Legs + Core

W4/Day27: Chest + Front Side Shoulder + Core

Incredibly difficult pump but enjoyed it all!

Finished Tarzan.  Even did the dreaded bear crawls. Good workout and body recomposition is working.

My shoulders look, feel, and have the coarse dark hair of two ripe coconuts.

W1/Day6: Cardio HIIT + Legs + Core

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