Name: Playbook - Magnus Lygdback - W1/D1
Uploaded: 2023-01-02T14:01:12.479Z
Duration: 60 min
Description: W1/D1

Solid! Really nice to have the programming done for you and from a dependable source. Looking forward to the rest of the program!

John

Just finished the tomb raider. Hoping to shred on this workout.

lore

Was nice and a great workout for day one back to the gym after a 7 month break. I definitely need to work on the curtsey lunges and I could only do them assisted and without the band to stop me from falling over 🤣

Julian

W1, D1.. Shredded.. not sure after this but more fit I bet 😎🤩

Miikka

Hey Magnus! Thanks for this program. I’ve been looking for something comprehensive and effective. Really looking forward to the rest of this program!

Legna

Seth

Amazing start to a new program! Thank you!

Can't walk straight after this. Feels great, an improvement over the cut programme. 

Bring it on!

Michael

Alicia

Todd

Illness over the last two weeks meant I’ve had to restart from Day One. But I’m back now and ready to kill it. And that one… wowee. That did the job!

Hendrik

Esther

Marek

Love it! Not sure why others didn’t find it intense cause for me it sure was 😅

Ayesha Hamid

Well I just start the new challenge not bad to be continued !

Ilham

It was good, but I need a bit more challenge

Ivonne

Jordan

Nice to back at the again 😀. Really good first day with this program 👍👍

Martin Grönwall

Great workout! The sprint’s absolutely suck but will be so worth it in 6 weeks.

Donaciano Rocha III

Tough, but good to be back at it after covid

Leigh Searles

Fabiola Alvarado

Ajay

Emma

Jamie

Johan

Data

Teresa

Pranay Sinha

Tricia

Christina

Yes!! Great leg day, so happy to get started! Loved the hexbar 👍

Charlotte

Scott Allison

Rebecca

Fredrik Megerdichian

Great day 1, dragon kicks exposed some room to grow for sure

Paul

Luciano

Laz Garrote

Great first Magnus  workout for 2023!
#Getcut2023

Ingrid

Great workout! Fun start. I like legday. 😁

Melinda

Taylor

Javarris

Even for someone who doesn’t exercise from a long time is do able

Eddie Dominguez

- Treadmill warmup 5 min
- Treadmill sprints 20sec x4

- Hex bar deadlift 10x3
- Goblet squat 12x3

Superset x3
- Leg extension 12x
- Hamstring curl 12x

Superset x3
- Curtsy lunge 12x (each side)
- Dragon kick 12x

- 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

- Can use a barbell or dumbbells as well
- Chin up, back straight (not bent)
- Tuck your butt behind your legs

Hex bar deadlift

Goblet squat

- Tight posture, back straight on seat
- Drive legs up and hold for 1 sec at top

Leg extension machine

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

Superset

- Curtsy lunge 12x (each side)
- Dragon kick 12x

-Place a band around your legs above the knees
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
-Alternate legs back and forth

Curtsy lunge (super band)

- 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)

W1/D1

The kicks to the side in the last one really killed my legs. Any alternative to it?

W1/D2

Anna

Fantastic arm workout! Loved it! I was able to up my weight on all! Thank you!

W1/D3

Good workout, just a little short. Added jump rope and weighted marches at the end for a little more burn.

Timothy

Ryan

W1/D4

A bit less variety than we're used to. Still good though!

Nice but a bit to short…would love an extra set of abs at the end

Hans

W1/D5

Marc

W2/D1

W2/D2

I loke how pumped my arms are after this workout.

W2/D3

I had to replace leg press with barbell squat, but it's still a great leg workout!

Anybody who did every rep of this workout has legs of steel. Proud of you all!

W2/D4

W2/D5

W3/D1

It becomes easier and easier for me 💪 super happy

Marieta Tisheva

Brandon

W3/D2

This one is always exhausting, but the pump is real.

W3/D3

Almost skipped because it was a long day. Got it done! LOVED it!

Linda Petersson

W3/D4

Loving it!!! 💪🏼💪🏼💪🏼💪🏼

Saul

W3/D5

Just as I thought it was easier, we a 24degree day here

Johno

Those dragon kicks... it's REALLY tough to do all of em without recruiting my lower back!! When I hit that point, the Pilates short spine massage is a great way to address the abs without straining my lumbar region 😊

W4/D1

Love this workout program! Feeling it everyday!!

Matthew Lawless

W4/D2

Faisal Patel

Went well... Tired in my arms and shoulders now 💪🏼

W4/D3

Great workout. Fun, felt strong today and upped the weights and reps.

Took two days off because of my schedule this week, so this was a good re-entry point. Definitely got the blood pumping.

Wendlin

W4/D4

Good end to the week!! Back at it tomorrow

Ending/Starting the week strong here. Pushed the pull-ups and push-ups a lot farther this week. Fought through the fatigue and felt a lot more confident in the pot-stirrers

W4/D5

Mathias

W5/D1

Not my favourite workout. No airdyne bike today. Did some rowing. Also had to rearrange the order due to some renovation in the gym.
Upped the weights on some of the excersices. 🙌🏼

W5/D2

No intervalls today but upped the tempo in the last minute of the warm up.
Upped the weights of the skull crushers and some other weights. 💪🏼

W5/D3

Christer Holmin 

Into the last week!!! I found it had gotten easier to do but progressively more challenging!!

This has become a welcome addition to my Friday routine. Short and sweet, juices the glutes, and sends me out into the weekend feeling better.

W1/D1

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