Name: Playbook - Magnus Lygdback - W1/D2 - Back & Shoulders + Core (Female)
Uploaded: 2023-12-15T18:12:31.819Z
Duration: 50 min
Description: W1/D2 - Back & Shoulders + Core (Female)

Meagan

Jesse

Alea Conte

Thank you! I’m looking forward to the next work out

Светлана Осипова

Gabi

Ricardo

Therese

Lene

Rechell

Stephanie

Lenny

Shayden Pinch

Evani

Audrey

It was amazing! 
Im pregnant, and could manage to do most of it. 🙌

Nélida

Superhero...Wonder woman strong is what you become with this program & That’s HOT🔥😀

Thank you Magnus🙏🏼

Jeanette

I had to do an alternate ab excercise in lieu of the switchblade because I got griped at for trying to use the mat. #covidgymrules 🙄

Erin

Katie

Nancy

Ingrid

Feels so good to be back with Superwoman program💪🏼😅

Kate

Ariana Sofie

Danielle

Sjukt jobbigt men kul med lite mer variation efter att ha kört Tomb Raider

Nina Wänn

Alyssa

Iryna

Camilla Dahlgren

Kelly

Fantastic! Even though it’s a target workout it feels very well balanced

Great workout! Question, since I’m vegetarian, as far as carbs and proteins go they are very similar so would that mean I’ll have to fist fulls of beans & then fist full of veggies? Or would it be beans, lentils and veggies? Thanks magnus! You’re the best! 🙏🏽

Bianca

Pati

Monica

Alexis Kiil

Yes I did it💪
Take care Magnus ❤️you and your family❤️

Anja

Never exercised these muscles this specific so my biceps and triceps are aching 😅 (In a good way) I liked it but my core wasn’t happy about being active today as well, but I pulled through 💪 hello core muscles 🤗

Gabriela Francesca Larsen

Very good program! Dragon kicks are difficult to perform for the beginners but it’s good because it’s something to work towards

Katarzyna Rzewnik

Probably more explaintion about the position!!
Thanks

Eleni Blanchard

Olga Satarova

Good, do you have any shoulder back activation exercises your recommend?

Chelsea

The last exercise is difficult because my core is probably weaker than I realize... Imma keep pounding!

Lena

Brandie

Angelica

Day two, out of shape but can only get better 🎉

Andrea

Day two.
Important to be making sure you are getting enough sleep and following my nutrition guide while training. Here are some great moves to give you a nice strong back.

Tag me in workout photos or videos of you doing the exercises! @magnuslygdback

- Jog on a treadmill or outside for 5 mins

Treadmill Warm-up

Sprints: 60 / 60

Wide grip lat pull down

Seated Cable Row

- Slight bend in your knees and angle your back (keep back straight, not curved)
- Drive down keeping your arms straight 
-  Squeeze your muscle at the bottom of the rep 
- Release slowly

Straight-arm pulldowns

Reverse Flys on incline bench

Dumbbell Lateral Raise

Rotational switch blade

- 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/D2 - Back & Shoulders + Core (Female)

Victoria

Catalina

Thanks Magnus! Looking forward to your program for the next 6 weeks!

W1/D1 - Legs + Core (Female)

Charlotte Mandich

W1/D3 -  Chest & Arms + Core

Never in a million years did i think i could be this strong and get those muscles that i have. The best feeling in the world 🌎 
I’m so grateful for your help Magnus🙏🏼 ❤️

Stir to the pot litteraly finished me 💪😂

W1/D4 -  Legs + Core

Amazing !! Thanks. One suggestion is to make the one arm movements an even number unless of course both arms count as one...then I under worked 🤫
E.g. 15 arm lifts, 1 = a lift on each side

Robyn

Loved it! Superman plank is my new favourite plank style.

W2/D1 -  Back & Shoulders + Core

Anna

W2/D2 - Chest & Arms + Core

Cynthia Bartek

Laura

W2/D3 - Legs + Core

Struggle with dragon raises.  I’m a there a good modification for those?

Hanim Ariffin

Nice 🔥 the superman plank was a good finisher 👏💪

W2/D4 -  Back & Shoulders + Core

Training with playbook app and you its the best thing I like to do when I have some time left as a full time working mother.
Thank you for your fast and result giving programs 🙏🏼💪😍

I loved it ! Increased the weights as you adviced and it was tough ! So sorry I can’t put pictures on IG but I have severe body dysmorphia. But this program makes me feel strong !! 💪👏

Love everything about this workout and the majority of your workouts!

W1/D2 - Back & Shoulders + Core (Female)

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