Name: Playbook - Magnus Lygdback - W1/D2 Back + chest + core
Uploaded: 2021-10-05T12:46:30.665Z
Duration: 35 min
Description: W1/D2 Back + chest + core

What happened to the rest timers after supersets?

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

Mandy

Gwendolyn

Sami

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

David Hoang

Sahar Whitley

Great w/o for the first week. I struggled a bit with the core work but plan to pair this with a yoga session to help with flexibility. Ty!

Alyssa

Some of these weren’t possible for me as a beginner but I tried to modify as best as I could.

Stacey Boone

Any tips on how to work up to the L hold?

Rebecca

Sophie 

KELLEY

Insane.....they look easy but they are killers!!!! Heart rate up and arms trembling by the end! Thank you!

Stoked to have the gyms open so I can push it! Feels great

Jenn Daniel

Chelsy Dutcher

Can you post alternatives for those of us at home that don’t have all the equipment you have.

Shannon Jackson Morgan

Good workout! But do you have a moderation of the last exercise?

Sara

Ally

Easy to do in the Pilates studio and at home... yeah, I did it twice. The 1st time, I used the Reformer to simulate the rowing machine and the second, I warmed up my elliptical at home. Great stuff!! 🤘

Amy Harris

Claudia

Hi I just currently have a shoulder injury so I had to modify a little bit

Angel

Te Ana

Couldn’t do L sit so did hollow hold for a couple seconds instead ?

Kelly

Cristina

My gym only has one set of those step up blocks for the last exercise. Is there any alternative equipment or exercise?

Amethyst Couture

I’ll keep on going home! Feeling strong after first workout

Mariela Escalante

Anne-Sophie

Kristina Tan

Last excercise would have liked alternative

Darrell

tiffany agam

Savanna Paris

LisaMarie

Rosa Johanne Thomsen

Suggest alternative if the equipment isn't available 🙏

Georgia

Victoria

I replaced rowing with running today because my gym did not have a rowing machine :(

Angie

Need a way to work up to hollow hold l, can't get my legs off the ground

Awesome I’m 7 feet and finally found a workout that works for me lol

Beau Brown

Hilá

Jess

Hey question-  am I doing this whole routine once or am I doing 3 rounds of the whole thing with all the reps shown?  Or is it just doing through the whole workout once with the reps shown?  I’m so confused kn the rounds

Great quick and simple! Feeling more energized now.

Inna

Jacki

Did both day one and two workouts today was great Wonder Woman 2

Alexander

*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

W1/D2 Back + chest + core

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