Name: Playbook - Magnus Lygdback - W1/D3: Upper Body
Uploaded: 2023-01-02T04:13:42.034Z
Duration: 45 min
Description: W1/D3: Upper Body

Very hard, but feeling good 😊 🔥🤩!!!

Willard

A lot tougher towards the end that’s for sure

Garrett Vinson

Tough, but not as tough as day 1, thankfully. Had to modify a couple and couldn’t finish the final set, but pushed to failure so will be better next week.

James

John Gorton

Howard

Natasha

Awesome but it kicked my ass. A few things I wasn’t able to hit the suggested rep amount but I did go to failure on them.

Mark

Anita

Ohad

Pretty tough for me but fun. Was not able to complete all reps within sets but did go to failure.

Francois

Oooof...definitely going to feel that later! Gonna be great for building strength for my pole dancing though!!

Jessa Chronican

The divebomber push ups were hard, did not manage to do 10 in a single round

Daniel Salas Guerrero

I was feeling fatigued today and I had to switch out one of the workouts, but I still did my best!

Chelsea

Could have used a little more chest work, but the rows were great.  Thx

Brian Fuhrmann

Hey, great workout! 
I used to be in decent shape but now I haven’t properly worked out in over a year and I’m struggling to reach the number of reps assigned to most of the exercises. 
Should I cancel this program and do a beginner one (been working out for about 5-6 years prior though) or keep pushing at as many/few reps possible until I can reach higher? 
Thanks,
Simon

Simon Lundgren

Pedro

Amazing beast of a 4th of July work out! Now time to feast!

Kendall

Ismael

Laura

Jesus

Rocco Rotondi

Eoin

Jens Karle

Somehow I cannot get my body to come up correctly from the divebomber pushup but I guess time will help...

Real hardcore training! Loved it! (despite the frustration of not managing exercises as precisely as I would want to😅)

Lara

Kendall Lowe

Brad

Seriously an excellent workout. Substituted bumb bell rows for the two row variations cause I don’t have a place to do them as “pull up” variations. Thanks!

Kevin

The last workout I can‘t do. But I will learn.

Nicole

Mega. Could just do 5 divebombers pr set on my knees but I kept steady!

Aurora

Everardo Ruíz Marin

The dive bombers were deceptively hard! My shoulders muscles burned!

Vanessa

hard as always.  especially the last abdominal exercise.  but as you used to say - success comes from what you do regularly and not occasionally. 👍💪

Dominik

Kunle Lawal

Kevin Ohaver

Oscar Jönsson

I don't have a bar at home or anything equivalent to do the rows

Richard

Spencer

Anna

Worked in my own grapping warm ups in beginning. Good ROM workouts youve selected. Thank you

Logan

Good to have a bodyweight program! I would love it to include exercises for back/shoulder muscles without the need for a bar. I guess most households don’t have one at home..

Fleur

Hands are shaking chest are burning after the workout . I unable to do accordingly because it's too advance and I don't have the strength yet

KeLun Tan

Good, the dragon kicks aren't getting any easier though. I know they will eventually.

Michael Hughes

By the most difficult for me, the row excercises and dragon kicks made me really have to push myself.

Day 3 we start with a great cardio warm-up and focus on the upper body. The pushup variations hit the core as well. We finish up with a core exercise.

Warm-up Jog

- Sprint circuit 
- 1 minute sprint followed by 1 minute rest
- Repeat 3x

Sprint

- Just like a bear crawl
- Stay low to the ground with a parallel back (try not to arch)
- Crawl diagonally

Zig-Zag Crawl

*Don't worry about rep count, go for your max. Do your max each set. Beginners can put their knee on the ground
- Push-up 
- Lift leg and alternate 
- Focus on balance

Push-ups W/Alt Leg Lift

- Similar to a downward dog in yoga
- Keep your posture smooth and steady
- Roll into the push-up and come through as you push push-up

Divebomber Push-ups

- Feet flat 
- Back slightly arched
- Parallel to the ground 
- Pull to your chest-line
(Beginners can stand more straight-up or use a rubber-band. Advanced should be more parallel)

Pronated Grip Row

- Feet flat on floor
- Body parallel to floor
- Underhand grip of bar
- Pull the bar in right below your chest
(Beginners can stand more straight-up or use a rubber-band. Advanced should be more parallel)

Supinated Grip Row

- 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/D3: Upper Body

Rough go for first workout after a rather lengthy break, but I'm excited to continue and grow! This is my first workout from here and I've never been so motivated to push myself so much!

Haley

Wow that was very hard, but I feel great 😊 🥵🔥💪🏋️!!!!!!!

I made it just past halfway. I plan on finishing the rest on Saturday. Much harder than I anticipated. Thank you, Magnus!

Firecracker

W1/D1: Upper Body

Workout was great. Triceps are super sore from yesterday. Anyone have any stretching/rolling/recovery tips so I’m good to go tmr?

Sean

This was difficult but fantastic. I could feel it working right away. I can already tell I'm going to see results from this!

Heather

Couldn’t do all reps of each exercise, it kicked my arse!

Kelly Carlisle

W1/D2: Lower Body

Love doing lower body exercises 😍🔥🏋️😁!!!!

W1/D4: Lower Body

Superset the majority of the work- great plan!

Mandy

Getting better at these but still need assistance on pull ups and kneel while doing clapping press ups.

W2/D1: Upper Body

Great workout 🏋️‍♀️ 😊💪🔥!!!!

Did more than week 1, so am proud of my progress! Still trashed and dripping with sweat.

W2/D2: Lower Body

Had a week off as un well. Managed to do this although seemed harder than before. Glad to be back 😃

Great workout 🏋️‍♀️ 😊🔥💪!!!!

W2/D3: Upper Body

I can now do the lower buddy without modifying!

So easy, and fun 🤩 🏋️‍♀️💪🔥!!!!

W2/D4: Lower Body

Put everything into supersets - hard work

Christopher

W3/D1: Upper Body

Murder… absolute murder. Bring on day 3!

W3/D2: Lower Body

Very easy, feeling great 😊 💪🔥🏋️!!!!

Amazing! Did the most divebomber push-ups so far! I feel very accomplished and proud of myself this round. Thank you Sir!

W3/D3: Upper Body

I feel great 😊 🔥🏋️‍♀️!!!

W3/D4: Lower Body

Had to pause for a couple of weeks due to illness, so redoing the final week that was interrupted. Never thought I’d miss it, but I did! Glad I’m on the road again. Feels good.

W4/D1: Upper Body

Did a split of stir the pot and push ups with leg lift, not really sure which one it should have been…

W4/D2: Lower Body

Very easy, feeling great 😊 🔥💪🏋️!!!!

W1/D3: Upper Body

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