Name: Playbook - Magnus Lygdback - W1/D3 Back & backside shoulder
Uploaded: 2023-10-09T14:34:38.963Z
Duration: 45 min
Description: W1/D3 Back & backside shoulder

Best and my favorite back workout ever! My lats have never burned like this!

parke

Tommy

Paul

Marc

Second day back struggled a little but I did not give in finished the workout

Fagner

Leigh

Max Seppälä

Foster

Gautier

James Reyes

Good work out definitely feeling it I just wish it was more specific in the core super set is it 30 reps each side for the plank?

Adrian

Great back workout!! Muscles are sore from yesterdays chest but good to feel it after a long holiday away

Johno

Dennis

nate

Jeppe

Martin Grönwall

Not as brutal as yesterday (chest) but fun. Thanks Magnus!

DC Garcia

Great workout! Had to find alternatives for cable pulls etc since I don’t have that at my home gym. Still great program!

Rick

Hard work again but really enjoying this workout 🦇 👨

Sefton 

Jeremy Barr

After three days, I think I can now say “I’m Batman”

Sami

Jaybird19

That abdominal superset really killed at the end 🥴

Miguel

Michael

I am enjoying these workouts in the most exhausting way.

Corey

Amie

💯💯💯☀️🤙Never Give Up YOU EVER Keep Going & Stay with the Dream Never Give Up Ever!!

Edward

Easton

I’m adding the final supersets from cut program to make it burn a bit more!🔥💪

Pedro pablo

Kyle

So far I appreciate these focused and steady sets. This series make it easy for me to stay consistent and connected during these busier holiday times.

James

I'm so sweaty my girlfriend said I look like I just got pushed into a pool.

David Skuppin

Building our backs today. Please share your progress with me on IG @magnusmethod and i'll aim to repost!

- Steady pace that can gradually speed up when you feel comfortable

Treadmill warm-up

- Get your pace and rest down, then pick up speed
- Can leave the treadmill on and jump back into sprint

Treadmill sprint

- Maintain a back posture this is slightly tilted
- Don't curve your back 
-  Squeeze your back at the top of the rep

Barbell row

- 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

- Feet together and back slightly bent (straight not curved) 
- Pull down quickly extending hands past hips

Cable pull downs with rope

- Sit up with a straight back 
- Accelerate backwards and squeeze your shoulder blades
- Lower gradually

Back fly machine

- 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 "V's"

- Crunch touching elbow to opposite leg 
- Raise leg to meet your elbow

Rotational switch blade

- First get straight alignment with opposite hand up
- Touch hip to floor and drive up

Side plank

Core super-set

W1/D3 Back & backside shoulder

David Wolfwood

It feels good to be back my legs will thank you tomorrow.

Aditya

W1/D1 Legs

Evo Evanov

W1/D2 Chest

Mark

W1/D4 Arms & outside shoulders

Much harder than it looked, especially the hollows to L-holds. Failed on the last one on set 3, so paused and did one more to make sure I hit all 12!

Any suggestions for the hollow L hold if I can’t yet do a full pike (with my feet off of the ground)

Sean

W1/D5 Cardio & legs

W2/D1 Chest

I’m training to be like a Robin with a dad bod. I’ll leave Batman to Ben Affleck!

W1/D3 Back & backside shoulder

Community

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