Name: Playbook - Magnus Lygdback - W1/D4: Lower Body
Uploaded: 2023-12-15T18:12:31.847Z
Duration: 45 min
Description: W1/D4: Lower Body

Doable but I know it's gonna hurt tomorrow.

Matthew

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

Willard

Didn’t think it was possible to strain BOTH buttcheek muscles at the same time, a new achievement for me! Intense final day of week 1, excited for week 2 to see if I can beat my timing.

James

Howard

Ohad

A few modification tips for things like the rotational leg kicks would be good. Another fantastic workout that really hits you below the waist. Quads are on fire!

Mark

Francois

Polina

Patrick

Jeremy Lowe

Ismael

Laura

Feel incredible after that sweaty session !

Jessica Rose

That was hard work but I feel amazing and ready to start my day 💪🏻

Jesus

Rocco

Still really hard but I was able to manage it a little better than yesterday’s workout.

Eoin

The core work at the end always gets me!  I’m going to be sore for a few days for sure

Kendall Lowe

Great training! But...
There might be a mistake in the last circuit? In the description it doesn't say to repeat the circuit multiple times...but next to the symbol of the circuit it says 4 ROUNDS...I am guessing it was meant to be 4 SETS (based on the overall time the training is supposed to take)?

Lara

It was great, I really enjoyed it! I hope the explosiveness help me improve the basic skills for parkour! Thanks Magnus! I hope in a few years I’ll become just as an exceptional trainer and athlete as You!
Best wishes, be safe
Dora

Dora Nyiri

I'm a big fan of your work sir. I hope I can on a better shape like you!

Killer rotation in the end!!!! LOVE ITTTTT 💪🏼💪🏼💪🏼

Aurora

My heart rate was at 150 bpm the whole time. I tried doing the rotational kickout instead of the rotational legout and couldn’t make it past five reps.

Vanessa

Everardo Ruíz Marin

Awesome self isolation workout with my son Oliver 🤣🤪

Antony

Javi

Good workout. It’s fun to sub in different exercises such as 20 minute row for the sprint and kettle bell swing for squats

John

Barbara Fink

Tack för en bra träningsvecka! Övningarna passade utmärkt att göra hemma 👍👏

Simon

Thank you for helping me awaken the warrior within!

Joshua

Ouch! It hurt, but I’m sure it will feel great tomorrow. Thanks!

Eliana Vagalau

Starting to get going with the workouts now: I’m pushing harder and feeling more contact (+pain) 🔥💥💪🏽🤩

Oscar Jönsson

Spencer

Rodolfo Bello

Charlotte

It was a little bit difficult for the last core exercise.

Anne-Lorraine

Julia

How to sprint 1 min? I get very tired by 30 seconds

KeLun Tan

Really had trouble doing the rotating side kick. Is there something I can supplement in there to help me build up to that?

Stephen

Lit!! My mom is doing it with me and she is loving it!

Mario

Chris Pittner

Jacquie Schmidt

The workout was great. The very last exercise was hard to figure out at first but I just gotta get the form right

Faith

Maybe sole stretching at some point? What do you think? Thanks 💪

Augustin Nechad

The final day of week 1. Great job. We're hitting the lower body today through several circuit variations. 

Make sure you upping the intensity (more reps, less rest time) if you need to. Beginners, add more rest time if needed. 

Ping me with any questions or feedback you have!

- Find a step or step up box 
- Touch your toes with speed

Toe Taps

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

Sprint

Do each exercise and then repeat circuit 3x.

- Feet shoulder width apart 
- Slow and controlled squat 
- Aim to get your backside below your knee

Air Squat

- Shift your weight over your leg as you lunge and touch your toe
- 6 each side

Side Lunge W/Toe Tap

Circuit 1

- Jump side to side (can pick up distance and pace as you get better)
- When you land, balance on one foot
- Then push off on the same foot (the opposite foot should not touch the ground)
- 10 to each side

1 Skate Jumps

- Feet shoulder-width apart
- Butt should go beneath your knees and then explode up

Jump Squats

Circuit 2

- Lunge forward 
- Knee slightly above ground (or slightly touch)
- Explode up and raise your knee above your waste line

Lunge W/Explosive Knee

- Feet flat on group
- Squat your butt below your knees
- Hands in front to help balance
- Explode up
- Pick up the pace!

Air Squats (Reactive)

- Start in plank position
- Rotate your leg through and shift your weight to your back foot and arm 
- Kick our your leg as it rotates trough

Rotational Leg Kicks

Circuit 3

W1/D4: Lower Body

Rene

Good work out. Harder than I expected. Really worked the chest back shoulders and triceps.

Michael

W1/D1: Upper Body

Super start på morgonen när man precis kommit in på en rutin efter sommarens stora FEAST 😂

Malena

I feel like we could add more weight to it, but it was really fun! Loved it

Fabian

W1/D2: Lower Body

Love it. With the back and biceps in 1 move is great

Steve

Lynn

W1/D3: Upper Body

It seems simple but it's demanding. My HR monitor points go very high, which indicates how intense the work out is. Great combination of exercises. I find it fascinating.

Antonio F. Toledo

Superset the majority of the work- great plan!

Mandy

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

Hardest workout ive done in a long long time

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!

Kelly Carlisle

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!

W1/D4: Lower Body

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