Name: Playbook - Magnus Lygdback - W1/D1 HIIT + legs (hinge dominant)
Uploaded: 2023-10-09T14:34:38.896Z
Duration: 35 min
Description: W1/D1 HIIT + legs (hinge dominant)

Maria

Rebecca

Changeling but feels great! It's exactly what I was looking for 👍

Marianna

So good even my eyelids are sweating 😅

Alejandra

Simple and easy to follow. I feel like I've had a really good workout. Bring on day 2!

Lana

Can you include alternatives for box jumps?

Iman

Great job! So glad I made it in the gym. It feels amazing!!!

Phoenix

Melanie

Charlotte

Ally

I wasn’t focused today…wanted to stop and do some lymph

Karen

Sofie

Lexi

Couldn’t finish last set. Come back next time and kill it!

Couldn’t finish, still BRAVO for showing up! B

I’m soaked! What an awesome workout!🥳 Thanks Magnus

Livi

Brittany

Samira

I made it through this one more than last time!!!

So proud that I did my first deadlift with normal barbell!!

Izzy 

Kami

This one is an absolute killer! I loved it!

Elizabeth

Sorry hit one star but it was all stars. Love your program.

Kristie

Masima

Just the right amount of cardio and resistance. I feel challenged but not to the point where I want to pass out. The routine is easy to remember and count so I don’t have to check back to my phone constantly.

Vivian

Honestly this was pretty good. I was able to take some weights to the park and do it all outside. Good workout!

Veronica

Molly

Michael

I have been lifting for many years and I need to add exercises in here to get a good workout is there an workout for advanced individuals

LeeAnn Semerad

Stephanie

Perla

Jenny

Amelia

Katie

Mahi

Anna

Lisa

MrsSRH

Wooo! First workout of the year and it was a good one! 🔥

Amanda

Ingrid

Great workout 🏋️‍♀️ 🔥😊💪!!!!

Willard

Cheri

Warmup
10 min treadmill
HIIT 3 x 30 seconds

Superset
- Hip trust 3 x 10
- Box step ups 3 x 10

Superset
- Barbell deadlift 3 x 10 (or KB deadlift)
- Box jump 3 x 12

Finisher x 2
30 Kb swings
30 Sec side plank (both sides)
30 Cal air dyne

- 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

- Get a towel or pad for the center of the bar 
- Find a bench (or thrust bench) 
- Top of back on bench, legs 90 degrees
- Lower down slowly, accelerate up

Hip thrust

- Use a weight that is challenging for you
- Step on top of box 
- Drive opposite leg up and knee-up through the step
- Get your balance on the way down

Box step up with dumbbells

Superset

- Pay attention to my form
- Keep the back tight and straight as you come through the lift 
- At the top thrust out your hips and lock your back for 1 second

Barbell deadlift (or Kb if new to deadlifts)

- Jump up with two feet
- Landing feet shoulder width apart

Box jump

Superset 2

Kettlebell swings

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

Side plank

Airdyne

Finisher

W1/D1 HIIT + legs (hinge dominant)

Great! First day of this program and excited to see strength growth!

What is a good way to work up to the L press?

Celeste

W1/D2 Back + chest + core

Abner Cassia

That kicked my arms' butts 💪🏻loved this one!

Jessica

W1/D3  HIIT + arms

Great. I am slow but hopefully will get back. It takes me 1 rest day in between two days to come back.

W1/D1 HIIT + legs (hinge dominant)

Community

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