Name: Playbook - Magnus Lygdback - W1/D3 Back
Uploaded: 2023-10-09T14:34:38.856Z
Duration: 45 min
Description: W1/D3 Back

Gabe

Genifer

Ed McCready

Annaleis

I have an ass for the first time in my life!

Awesome back workout. Rolling tucks are quite relaxing.

Amman

I love these routines I have completed many of Magnus’s programs and what I love is that you get a great overall workout but you still have energy left to face your day the intensity of his workouts are perfect

Rachel

Solid workout. I add in 4 sets of pull ups for good measure.

Joel

Another sound thrashing. Good workout. I have never done about half of these so I wasn't sure where my 8-10 rep failure weight was, but I added some extra sets to really burn myself out. I'll go a little heavier next time. Great stuff!

Jason

On a day off. So had time to complete all sets. Very cool way of engaging every, single, shoulder muscle

I feel more energized after these workouts than before, never experienced that before

Matthew

Breaking back in after a chest infection.

Chris

Alejandro

Martin Grönwall

Quentin

Hayden

I feel my stamina is getting better. The weight lifting wasn’t that hard. But the other moves were a bit difficult. But we got it

Roma

Sefton 

As always excellent sequence and exercises. I’ve read comments where some felt this routine didn’t target the back. I respectfully disagree. As a very experienced lifter, these exercises work if you slow yourself especially in the eccentric contractions you will be able to feel your back muscles at work

Great Workout. I need to be consistent and I’ll see the progress

Usman Mozumdar

Natasha

W1D3 - I thought this was back!?! Core on fire, bro.!

Chris Fricka

Kiya

Marek

Jason Ellis

Good work out. Don't really feel like my back has been working but will tomorrow it was the same for the cheat day. Only one I couldn't do was the end core exercise so I did some sit ups instead. Overall very good work outs keeps me wanting to go back to the gym.

Philip Malpass

Zach

William

I can not do dumbel rotation. I have a problem with my wrist. It would be great to have alternative here.

Josef

Daniel Barber

Would you mind clarifying one constitutes one rep w the kneeling halo? Once around the head = 1 or once around the head and back =1?

John

It's definitely my favorite workout of the week.

Connor

Can‘t do the rolling one tuck because of my injured neck.
But i like the traing as well

Petra

Scott

Jack

Eric

Gary Rankin

Nathan Kempson

Guillaume

Steve

Tara

Great workout. I like that there is cardio in the beginning and abs at the end. Truly makes the workout much harder in a meaningful way

Christian

Redingar

Melinda

Josue

Day3 Back

- Warm up Rowing 5-10min
Banded Combo 
- Straight arm pulldown 10x 
- Wide upper back pull10x 
- Lateral wood chop rotation 10x on each side x1round

- Farmers walk Dumbbells/Kettlebells 30steps x3
- latpulldown Wide grip 10x3
- Alt. Standing row 16x3 (8reps on each side)
- Straight arm lift/rotation 16x3 (8reps on each side)
- Dumbbell lateral t raise 10x4
- Kneeling Halo 10x3 
- Rolling one tuck 1min x3

- Back straight
- Pull back to bottom of stomach while extending legs

Rowing (warm-up)

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the band down engage your lats

Straight arm pulldown (banded)

- Loop your band around a stationary object just above head height
- Grab the band with your hands
- Pull the band  towards your face with elbows flared outward
- Keep movements controlled

Wide upper back pull

- Loop your band around a stationary object at roughly chest height
- Grab the end of the band with light tension on the band with slight bent in your arms which are in front of you
-Rotate way from the attachment point adding tension to the band
-Rotate back to the starting position staying deliberate and controlled in your movements

Lateral wood chop rotation (10 each direction)

Banded combo

- Hold the dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk forward

Farmers walk (30 steps)

- Hands a little wider than your shoulders
- Controlled pull down to top of your chest 
- Controlled release back up

Lat pulldown

- 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 (8 each arm)

Dumbbell rotation (8 each side)

Dumbbell lateral t-raise

- Kneeling, holding a kettlebell in the bottoms up position
- Slowly and safely circle your head with the bell
- Reverse the movement back to the starting position

Kneeling halo

- Lay on your back with your hands at your head
- Perform knee tucks as you roll slowly from side to side

Rolling one tuck

W1/D3 Back

Starting back strong! Gonna push myself hard these next six weeks!!

Christopher Uhey

Charlotte Kareliusson

W1/D1 Legs

Had to modify the bench press with chest press..

Mikaela Secore

W1/D2 Chest

W1/D4 Arms

I didnt think I was as gassed as I thought I was. Then the stairs on the way out said otherwise.

Superbra träning :) (Ordningen på pyramidövningen hade hamnat fel i listan)

Stefan Franzén Hartzell

W1/D5 Legs

Did better the second time around. Bottom under press is tougher than it looks! Dragon kicks had people side-eying me a little 🤣 but I don't care. I upped the weight until I got a good burn and yeah... This was a good workout.

Good to be back after over a month from traning 😀👍

W2/D1 Chest

Loved this one. Finally getting hang of it.

Evan

W2/D2 Back

Pushing through the March blues when the new year motivation starts to wane! Let's stay consistent, forgive ourselves if we miss a session/need a break, then get back on track as soon as we can. 👍🏻❤️

Mark

Viky

W2/D3 Arms

Amazing leg burner and core building finish. 
What is a good calf workout to integrate into this workout?

Jonathan

W2/D4 Legs

Good workout. Added some sets to make sure everything got hit hard. I'm liking this workout!

W1/D3 Back

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