Name: Playbook - Magnus Lygdback - W1/D2 Back + chest + core
Uploaded: 2023-01-02T12:53:27.891Z
Duration: 35 min
Description: W1/D2 Back + chest + core

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

@le!

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

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

*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

I just started this after Tomb Raider program. I thought it was definitely different but good. I couldn't tell if it were 10 reps each leg or 30 calories burnt instead of 30 sec on bike. I did the harder of both just in case.

Therhythmicyogi

W1/D1 HIIT + legs (hinge dominant)

Dani Smith

It was good! Had to switch the bike for elliptical but definitely convenient with time and after work.

Anna

W1/D3  HIIT + arms

That was actually the hardest of the days this one surprised me lol. It was great!

Amanda

W1/D4 HIIT + legs (squat dominant)

Feeling great 😊 🔥💪🏋️‍♀️!!!!

W2/D1 HIIT + legs (hinge dominant)

Musonda

Great workout 🏋️‍♀️ 🔥😊💪!!!!

MrsSRH

W2/D2 Back + chest + core

Great workout 🏋️‍♂️ 🔥💪😊!!!!

W2/D3  HIIT + arms

Feeling great 😊 🔥🏋️‍♀️!!!

Kira

W2/D4 HIIT + legs (squat dominant)

Caro

Great workout, I feel great 😊🔥💪🏋️‍♀️!!!!

W3/D1 HIIT + legs (hinge dominant)

W3/D2 Back + chest + core

Had to cut it short today so no plank in the end. Also i hand ni airdyne bike so did threadmill and then mountain climbers fot intervalls.

W3/D3  HIIT + arms

Tough workout with so little rest. 🥵 And when there were rest I missed it. 😆

W3/D4 HIIT + legs (squat dominant)

Great workout 🏋️‍♀️ 😊🔥!!!

Yaritza

W4/D1 HIIT + legs (hinge dominant)

Great workout 🏋️‍♀️ 🔥💪😊!!!

So little rest between sets!
Did 20 reps on excersice 4 and 10 reps of the L-sits. 👊🏼💪🏼

W4/D2 Back + chest + core

Arm day, more like awesome day 😊🔥💪🔥💪!!!!!!!

Did 9 sets intervalls on the airdyne bike and finished with 3x60 secs on the stability ball. ☺️

W4/D3  HIIT + arms

Feeling great 😊 🔥🏋️‍♀️!!!!

Finished this workout now. Took longer than according to schedule since I trained some of my favourite classes at my gym. I found this quite tough since there's no rest between sets... Almost none anyways. A bit monotonous for me aswell... But you get to sweat! 🥵

W1/D2 Back + chest + core

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