Name: Playbook - Magnus Lygdback - W1/D1 Legs
Uploaded: 2023-10-09T14:34:38.799Z
Duration: 45 min
Description: W1/D1 Legs

It was pretty quick. I see how I feel tomorrow 😁

Artur

Excited to start a new workout. Went well but insecure on the deadlifts. (Technique).

Melinda

Starting back strong! Gonna push myself hard these next six weeks!!

Christopher Uhey

Gabe

Charlotte Kareliusson

Ed McCready

Really good workout, and the app works great! 

Can’t wait to see what results I get.

Axel

Cody

More videos for complex lifts for beginners like the deadlift

Evan

First round back after a several month slump. Felt great to be back on a plan

Daniel Barber

John

First workout of the Northman and I’m feeling it! It’s great!

Amman

Genifer

So solid, feel it in more core and my hips are feeling like jello!

Andrew

Outside of hitting my MMA practice I've got to admit I really enjoyed this first step on the overall workout.

Brian

Alexander Johnson

Daniel

Great workout cause my legs won’t stop shaking.

Figured I would be eating a lot for next six weeks anyway so why not add mass with Northman.

Eric

Kicked my ass but not too hard. Stir the pot was the first good use I ever had for an exercise ball. Really engages the core. Awesome!

Jason

Legs feel energized, very excited to have started the journey

Matthew

This was my first day workout with The Northman training, and it was great. Very tough yet achievable.

Spencer Iverson

Intense workout, but definitely sweated out

Alejandro

First day on the second time around with this program . 😀👍👍

Martin Grönwall

Giancarlo

It was hard for me as a first timer. But it was doable. To be honest I enjoyed it. Thanks

Roma

Darren

Anthony

Fredrick

Should be possible to add seconds, not only full minutes

Hashem

Been looking forward to this finished D@D had 3 weeks off due to leave and maintenance now back at it straight away great first session can feel the 3 weeks off tho lol 😂

Sefton 

Great workout, I have been putting this program off for far too long. I loved the dynamic warmups which made my core leg exercises seem easier. Definitely need to work on the exercise ball an workout at the end, I was all over the place! Thanks again, looking forward to the rest of the 6 weeks.

Patrick

Nikolas

Looking forward to The Northman, 1st day down let's go!!! I definitely recommend doing the 6 week get shredded program before attempting this if you're just getting back into the gym. The shredded program is a good strength builder for The Northman, stir the pot is less time than a min 😆

Brandon

Usually doing a lot of tactical/operational training, I decided to change gears and I also love the movie so this is fun. 

I'll keep you posted.

Mike

Aleksander

never felt anything like it, it was AMAZING!!!

Noah

Just came back and first workout. First step (leg day) to hero status!

Ivan

Natasha

Chris Fricka

Edgar

Kiya

A program so good that I just had to do it all again 🤙

Nathan Kempson

Great! I love the pump I’m feeling from this leg workout

Casey

Midnight Power

WEEK1
Day1 Legs
 
- Warmup Deadmills 5-10min
- Banded Side walk /Crab walk 20 steps on each side x3
- Banded Skater walk 20x3
- Deadlift Dumbbell/Barbell 10x4
- Bulgarian Split Squat 8 on each leg x3
- Leg Extension 10x3
- Stir the pot 1min x3

- Steady pace that can gradually speed up when you feel comfortable

Treadmill warm-up

Banded Side Steps

- Place a band around your legs above the knee.
 -From a nice stable position walk forward with the bands adding  resistance
- Do this with intent- no rushing the movement.

Banded skater walk

Deadlift

- Place one foot on a chair/bench behind you
- The other should be in front of you in a lunge position
- Bring your knee down until you almost touch the floor
- Come up squeezing your glutes

Bulgarian split squat (8 each leg)

Leg extension machine

- Hold a plank position on the stability ball 
- Move your forearms in circles for 1 min
(Beginners aim for 30 seconds)

Stir The Pot

W1/D1 Legs

Zach

Had to modify the bench press with chest press..

Mikaela Secore

W1/D2 Chest

W1/D3 Back

W1/D4 Arms

I didnt think I was as gassed as I thought I was. Then the stairs on the way out said otherwise.

Superbra träning :) (Ordningen på pyramidövningen hade hamnat fel i listan)

Stefan Franzén Hartzell

W1/D5 Legs

It's in my first real attempt at the bench press today at 135 for six reps!! I'm proud of myself but my shoulders not happy with me. thankfully these rotator cuff exercises should help my shoulder problem!

Did better the second time around. Bottom under press is tougher than it looks! Dragon kicks had people side-eying me a little 🤣 but I don't care. I upped the weight until I got a good burn and yeah... This was a good workout.

W2/D1 Chest

Loved this one. Finally getting hang of it.

W2/D2 Back

Pushing through the March blues when the new year motivation starts to wane! Let's stay consistent, forgive ourselves if we miss a session/need a break, then get back on track as soon as we can. 👍🏻❤️

Mark

Viky

W2/D3 Arms

Amazing leg burner and core building finish. 
What is a good calf workout to integrate into this workout?

Jonathan

W2/D4 Legs

Good workout. Added some sets to make sure everything got hit hard. I'm liking this workout!

W2/D5 Chest

Picking up where I left off after a coupe of weeks and an elbow issue. Gotta keep those gains up.

Vincent

W3/D1 Back

Good deal. With the rotational twists, I noticed a bit of pain in the groin while doing it. Oscillating between whether that’s poor form or poor hip strength. Flattening out my back foot and making sure to shift that weight definitely eased the discomfort

Phil

W3/D2 Arms

A bit too much choreography with the bands. Any pointers on how to practice those exercises?

Petter Stalin

W3/D3 Legs

Good stuff. Old shoulders can't handle bench press but I worked around it with cable station and pec deck exercises. We need "busted old veteran" versions of these workouts!

Be great if the app tracked your weights lifted from previous week and populated this weeks exercises with those weights. So we could adjust incrementally over time.

Hayden

W3/D4 Chest

Wow incredible pump! Worked through it quickly!

W3/D5 Back

Definitely a good workout. Arms are smoked.

W4/D1 Arms

Worked up a sweat 💦 towards the end stirring the pot 🍯

W4/D2 Legs

Great! Added barbell bench
135 - 3
155 - 5
165 - 5
135 - 5

Chest & shoulders feeling the incline, smooth day overall

Fabian

W4/D3 Chest

W4/D4 Back

Wow one of the more difficult ones. Enjoyed it!

Good workout. Rep and set counts are increasing. Sneaky.

W4/D5 Arms

W5/D1 Legs

Marek

W5/D2 Chest

Fantastic pump! Felt it in the back. Wish there was more variation tho!

How come there’s no battle ropes in these workouts? I saw your YouTube video about this program and you used B-ropes for that movie role

W5/D3 Back

For some reason this week I struggled with leg kicks lol the week before no problem, time to lay off of 🍞

W5/D4 Arms

The Northman program is very repetitive. I’ve come to the point where I don’t look forward to arm day with all the bicep sets, or legs with banded shuffles.

W5/D5 Legs

Fantastic chest pump. Added more weight to the bench press

W6/D1 Chest

No other training program has ever given me these results. Absolutely great

Marcus

W6/D2 Back

Felt a bit tired in my muscles today. I guess because of poor sleep and nutrition...
But great workout.

W6/D3 Arms

W6/D4 Legs

Reached new gains. Feeling more confident with my lifts. Happy to finish and also wanting more!!

Movements lack, repetitive exercises, geared for 1st time gym users. Unfortunately not for me.

Lawrence Sokol

Second time doing this routine it's so awesome 👍

W1/D1 Legs

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