Name: Playbook - Magnus Lygdback - W1/D2 Back + chest + core
Uploaded: 2023-01-02T04:13:42.008Z
Duration: 45 min
Description: W1/D2 Back + chest + core

Wow mountainclimber was not my strong side 😅

Leia

Feeling great 😊 🔥💪🏋️‍♀️!!!!

Willard

Paola

Dani

Second day and this is truly challenging...but in the best possible way!

Jaide

Batsheva

The rotational twist with kicks got me. I know what I need to improve on, flexibility 🤣

Tamara

Anna

Alicia

Great for all levels. Simple yet effective movements!

Destiny

Lore

Nu gör jag resan med WW igen. Så roligt för programmet är grymt bra!!🙌🏼☺️

Jeanette

Love the simplicity and effectiveness of these workouts

Avery

Regina

laura Wence

Fiorella Pendola

Amazing how much sweat can be generated by moving what seems like such a small amount when you watch it!! 💦

Katherine

Those eccentric push-ups are murder (if you keep your elbows tight)

Hendrik

Chauntee’

Ayesha Hamid

Jordan

Sara

Rebecca

I’m currently doing this workout program Post partum, I love how it’s gradually building you up. Different exercises to work different muscle groups! I’m keen to see my results at the end of the 6weeks

Brittany Kemp

Easier then the cut program but it’s a good transition!! Loved the first day!

Lydia

Jennifer

Day 2 and it was a learning curve today, still figuring out what I’m capable of with weights. Feeling proud of the sweat, thank you Magnus

Katie

Love the back/chest combo days 😍 Feels great!

Charlotte

Haha it felt so weird to lift my arms after this workout 😆
Loved it!

Julee

Shoulders were dying on the last core superset, nice!

Connie Dale

Great. My arms and shoulders are exhausted. Question: When there are 12 reps of rotational twists with kicks, does each kick count as 1 rep, or does every 2 kicks count as one rep (which means 1 kick on each leg)?

Great. But maybe you should consider adding variations to the exercises for ppl that may have different sores ( exemple knee injury)

Anca

Chandrika

Rachel

Lisa

Anastasia

Training is great but I miss some stretching for the muscles used in the end. I don't like stretching but I take it as needed (if it was in the app I wouldn't jump it )

Vane

Kathrine

Great workout for toning and getting a good burn in the process :)

Naomi

Thanks magnus for this wonderful workout!

Sahar Whitley

Got me sweating.

70lb pull down, 20lb row, 15lb fly

Like the push-up variation but I need to work on my rhythm

Anna Dager

Great!  These always look easier than they are. Reverse twist leg kick!  New abs loved it!!

Jessica Gause

Killer. Arms were shaking so bad at the end it was hard to hold myself up to do the core. It was fantastic!

Cierra

Last superset wasn't possible anymore 🤣

Alex

Kinda like this workout, definitely doable AND challenging at the same time

Öykü Gürpınar

It was good I love doing your workouts after my cross-country training they have really helped with developing my muscular endurance when running!

Liberty clark

Sham

* Warmup
- 5 min assault bike (or rowing machine)

* Workout 
- Wide grip pull down 3 x 12
- Push-ups max out  x3 (finish last couple reps on knees) 
- Alt standing dumbbell rows 3 x 20

Superset  
 - Reversed fly on incline bench 3 x 12
 - Dumbbell flys on flat bench 3 x 12

Core superset 
 - Crossover mountain climbers 3 x 12 (6 each side)
 - Rotational twist with leg kicks 3 x 12 (6 each side)

- Nice controlled pace
- You can use a stationary bike

Assault bike

- Accelerate as you pull down and slow to release 
- Squeeze your back at bottom of rep
- Don't swing, control your posture

Wide grip lat pull down

- Push-up on your knees into a half plank position
- Bring your knees up to full plank

Eccentric Pushups ( max out )

- 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

- Lay on an incline bench (feet touching floor)
- Back straight with chest touching seat 
- Accelerate into a fly (slight bend in arms) 
- Slow release back down

Reverse fly on incline bench

- Back flat on bench
- Arms slightly bent in
- Start with a light weight to make sure your form is correct
- Down slow and explode up, touch the weights slightly at top of rep

Dumbbell flys on flat bench

Superset

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

Crossover mountain climbers

- Start in plank position
- Rotate your leg through and shift your weight to your back foot and arm 
- Kick our your leg as it rotates trough

Rotational twist with  leg kicks

Core superset

W1/D2 Back + chest + core

Just finishen the 4 weeks tomb raider program. I Think this is a great next chokgranater to switch things up.

Ska bli så kul köra WW igen🙌🏼😀

Orietta

W1/D1 Cardio + legs

Arm day is the best day 😊🔥💪🥰!!!!

Kenton

W1/D3 HIIT + arms

Really sweating it out on that one 😅🔥💪🏋️‍♂️!!!!

Celena

Carmen

W1/D4 HIIT + legs + core

I think I got my first workout high, feeling great 😊 🥵🤩💪🏋️‍♀️😁🔥🔥!!!!!!!!

W1/D5 Chest + back + core

Great workout 🏋️‍♂️ 😊🔥!!!!

Dina program är en sån succé så det är helt sjukt❤️resultaten är garanterade om man är villig att jobba för det, tack Magnus 🙌🏼😀

W2/D1 Cardio + legs

Great workout 🏋️‍♂️ 🔥💪😊🥵!!!!!!

Gonna keep posting til you answer lol. But why are there no variations to the routines week after week. Wont the body get stagnant?

Danielle

W2/D2 Back + chest + core

Arm is the best day 😍🔥😊💪💪!!!!!!!

Seeing improvement increasing my weights and my posture

Olympia

W2/D3 HIIT + arms

Feeling the burn 🔥 😊💪🥵🏋️‍♂️!!!!!!!

Muy duro el entrenamiento 🥵 me encanto

W2/D4 HIIT + legs + core

Feeling pumped up 😬🔥💪🏋️‍♂️😊!!!!!!!!!

Great workout. Love those dragon kicks!!!! Thank you!

W2/D5 Chest + back + core

Leg day is the second best day 😍🥵😊🔥🏋️‍♂️!!!!!!

Elizabeth

Dani Smith

W3/D1 Cardio + legs

I feel great 😊 🔥💪🏋️‍♂️!!!!

W3/D2 Back + chest + core

Feeling so great, cuz today is arm day 💪🔥😊😍!!!!

Great workout! Increasing my weights on all! Thank you!

W3/D3 HIIT + arms

Leg day is one of the best days 🦵 🔥😊😁!!!!

The burn 🔥 but feel so much stronger 😍

W3/D4 HIIT + legs + core

Great workout, feeling great 😊 🔥💪🏋️‍♂️!!!!

W3/D5 Chest + back + core

Leg 🦵 is on the best days 😍🔥😊🏋️‍♂️!!!!!

W4/D1 Cardio + legs

Great workout 🏋️‍♂️ 🔥😊💪!!!!!

Those rotational kicks are still the hardest part of workout for me! Thank you!

W4/D2 Back + chest + core

W4/D3 HIIT + arms

Leg day is on the best days 😊🔥🦵!!!

Ya a esta altura se me vuelven repetitivos los ejercicios 😅

W4/D4 HIIT + legs + core

W4/D5 Chest + back + core

Great workout 🏋️‍♀️ 🔥🦵😊!!!!!

A esta altura repetir los mismos ejercicios y las mismas repeticiones se vuelve muy rutinario

W5/D1 Cardio + legs

Feeling the heat from that workout 🏋️‍♀️ 🔥💪🦵🔥🔥🥵!!!!!!!!

W5/D2 Back + chest + core

My arm day is on fire 🔥 💪🔥😊!!!!

I see such a difference already! Awesome workout 💪🏼

W5/D3 HIIT + arms

W5/D4 HIIT + legs + core

Great workout 🏋️‍♂️ 🔥😊!!!

W5/D5 Chest + back + core

Great workout! Last week of WW and feel stronger than ever! Thank you!

W6/D1 Cardio + legs

Crushed it! Feel so much stronger on my last week! Thank you!!!

W6/D2 Back + chest + core

W6/D3 HIIT + arms

Great workout 🏋️‍♀️ 🦵🔥😊!!!!

W6/D4 HIIT + legs + core

Wow that was a long 6 weeks, but I feel great, love all the workout routines 🔥🦵😊💪🏋️‍♀️😍!!!!!!!!!

W1/D2 Back + chest + core

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