Name: Playbook - Magnus Lygdback - W1/D2 Back + chest + core
Uploaded: 2023-10-09T14:34:38.912Z
Duration: 35 min
Description: W1/D2 Back + chest + core

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

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

Rebecca

Celeste

Welcome back to the Gym SUPERSTAR!! 😘😘🤩🤩🥳🥳

Phoenix

Great progress!!! 90% finished!🥳🥳🥳🥳👏👏👏👍🏼👍🏼👍🏼

Alicia

Didn’t finish the whole thing, still a good workout! Keep coming back and get it!

Samira

Izzy 

Ilham

Elizabeth

Haley

Alejandra

Nicol

Anastasia

Reece

Lisa

Liberty clark

Great workout 🏋️‍♀️ 🔥😊💪!!!

Willard

Mahi

Jeff

I been struggling to get back and your workouts inspire me to push my limits.

Hollow hold yes, with push-up? I’ll try next time 😭

Franziska

Melinda

Its been a while since I’ve completed a MM workout. Happy to be back and loved every second.

Darlene

I wasn't able to lift both my legs in the L-sit but made sure to try and then lift one leg and keep trying to get the second leg up!

Donnegal

mary

Still can’t do last exercise. Not going to give up will keep trying.

Definitely an easier day. Would like More chest exercises

Connie Dale

Charlotte

Fiorella Pendola

Easier than yesterday.  Last move needs some work on my end.

Jeremy

I cant get my feet of the ground for the hollow hold lol im hoping my the end of the program i can hold it entirely!

Katie

Evani

I loved this workout! I had so much fun and felt like a badass at the same time

Chiara

Not the best at push ups but the only way is up 🤪

Taylor

What happened to the rest timers after supersets?

Mandy

Krissy

The last one is very difficult for me. Hope will be ok once I built strength. Just did hollow hokd

Marieta Tisheva

Workout was great. Rowing is a bit boring for me 😅. Also didn't have platforms for l press. Perhaps alternative suggestions?

Anonymous

This was great! Hollow body to L-sits are no joke

Gwendolyn

Sami

i will avenge you father, i will save you mother, i will kill you fjolnir

David Hoang

*Warmup
- 5 min rower ( or assault bike)

*Workout
Superset
  - Wide grip pull down 3 x 12
  - Push-ups max out x 3 (finish last couple reps on knees)

Superset
 - Alt standing dumbbell rows 3 x 20
 - Dumbbell flies on flat bench 3 x 12

Core superset
 - Alternating jackknife 3 x 12 (6 each side)
 - Crossover mountain climbers 3 x 12 (6 each side)

- Hollow hold to L-press 2 x 6 (10 sec hold)

- Back straight
- Pull back to bottom of stomach while extending legs

Rowing

Wide grip lat pull down

- Arms aligned
- Accelerate up 
- Back straight

Push-up

Superset

- Feet together, slight bend in the knees
- Bent over with the back straight 
- Lower dumbbell in front so palm turns to face knee
- Pull dumbbell back and squeeze shoulder blade

Alt standing dumbbell rows

- Shoulder blades flat on bench 
- Slowly lower weights to below chest line 
- Arms have a slight bend 
- Explode up and squeeze chest

Dumbbell chest fly

Superset 2

- Lay on the floor holding you hands by your head
- Extend one arm and rotate to the opposite side as your come up
- Lift your opposite leg of the floor

Alternating jackknife with rotation

- Plank position 
- Touch your knee to your opposite elbow 
- Beginners 3 sets of 10 reps

Crossover mountain climbers

Core superset

- Need two elevated support stations
- Crunch up
- Press palms down lifting and keeping legs straight

Hollow hold to L-press

W1/D2 Back + chest + core

Maria

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

Marianna

W1/D1 HIIT + legs (hinge dominant)

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/D2 Back + chest + core

Community

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