Name: Playbook - Magnus Lygdback - W1/D4
Uploaded: 2023-01-02T14:02:10.109Z
Duration: 60 min
Description: W1/D4

Good workout, just a little short. Added jump rope and weighted marches at the end for a little more burn.

Timothy

Ryan

Melanie

Great leg burn and pump! Crazy how much the band looks like it will do nothing and it’s absolutely kicked my ass!

Donaciano Rocha III

Marek

Jordan

The resistance band really makes my bum burns

Data

Great work! Don’t feel my legs, definitely a challenge

Fabiola Alvarado

Leigh Searles

Johan

Tyler

Rebecca

Luciano

Carmen

Not going to be able to walk tomorrow 🤪

Christina

Mathias

Awesome workout for the legs. Felt the burn through all excersices! 🦵🏼🍑🔥

Melinda

Ouch those bands are so efficient, what a burn 😅

Charlotte

Tiphaine

Ingrid

Team Effort on The get Shredded Challenge

Aurora

Kristen

Bradley

Eric

Stéphanie

Jamal

Brilliant, simple and effective. 
Loving it 😁

Óskar

wish it was more weight focused this time

Savannah Gross

Subbed back squats for leg press. Good burner for a quick cardio session.

Wendlin

My thighs were on fire! 🔥 I'm definitely going to have chicken legs tomorrow 🙈
🐔🐔🐔

Marta

Yvonne

Sami

The bands are a game changer!!! I activated glute muscles I didn’t even know I had!!

Michele

Karin

Camilla

Good thing my Magnus bans just shipped! Mine are no bueno

Nick Deis

Matthew Lawless

Faisal Patel

Didn't realize what a difference those bands would make 🤌🔥💀

Miguel

Mark

Mario

How do you pump those legs, simple 60 lunges split into 3 sets with only enough rest time to wipe the sweat from your face 😬

Jaybird19

Burned a lot more than I imagined but great fun!

Nadine

It was nice to have a bit lower intensity this time round. Actually enjoyed not using weights as much.

Johno

Tobias Englund

Kellie

Great workout! Glad that the volume drops a little toward the end of the workout week. One thing I do hate on the leg press is how long it takes to load and unload all the plates that are needed. The pin loaded leg press machine doesnt go high enough weight wise to get the workout needed within the rep range. Overall its a small sacrifice for a great workout

Kevin

- Treadmill warmup 5min

- Leg press 12,10,8,12 reps x4
- Walking lunge 20x3 (10 each leg)
- Skaters 20x3 (10 each leg)

Mini bands Triset x3
- Side walk 10steps (10 each direction) 
- Lateral front steps 20 steps (total)
- Glute bride with elevated feet Max reps

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

Treadmill warm-up

Leg press

Stay balanced while performing, plant your leg and then explode up. Step back down steady. Back straight. Reps are alternating between legs.

Walking Lunges

- Jump side to side on one foot (should never have 2nd food on ground)
- Jump further and faster as you get more comfortable

Skaters

- Side walk 10steps (10 each direction) 
- Lateral front steps 20 steps (total)
- Glute bride with elevated feet Max reps

Start with your legs bent i a 30degree angle. Stay in that angle throughout the whole exercise. Make sure toes/feet are pointed forward and not out.

10 reps each direction

Banded side walk

Squat down 30degrees and stay in the same angle throughout whole exercise.
Step forward and out. Don’t let back foot come in all the way, make sure to keep tension in band.

Lateral front step/Skater walk

Keep a 90degree angle in the knees. Plant your heels on bench. Keep tension in band

Glute bridge with elevated feet

Mini Bands Triset

W1/D4

Solid! Really nice to have the programming done for you and from a dependable source. Looking forward to the rest of the program!

John

Just finished the tomb raider. Hoping to shred on this workout.

lore

Was nice and a great workout for day one back to the gym after a 7 month break. I definitely need to work on the curtsey lunges and I could only do them assisted and without the band to stop me from falling over 🤣

W1/D1

The kicks to the side in the last one really killed my legs. Any alternative to it?

W1/D2

Anna

Fantastic arm workout! Loved it! I was able to up my weight on all! Thank you!

Michael

W1/D3

A bit less variety than we're used to. Still good though!

Nice but a bit to short…would love an extra set of abs at the end

Hans

W1/D5

Marc

W2/D1

W2/D2

I loke how pumped my arms are after this workout.

Pranay Sinha

W2/D3

I had to replace leg press with barbell squat, but it's still a great leg workout!

Anybody who did every rep of this workout has legs of steel. Proud of you all!

W2/D4

W2/D5

W3/D1

It becomes easier and easier for me 💪 super happy

Marieta Tisheva

Brandon

W3/D2

This one is always exhausting, but the pump is real.

W3/D3

Almost skipped because it was a long day. Got it done! LOVED it!

Linda Petersson

W3/D4

Loving it!!! 💪🏼💪🏼💪🏼💪🏼

Saul

W3/D5

Just as I thought it was easier, we a 24degree day here

Those dragon kicks... it's REALLY tough to do all of em without recruiting my lower back!! When I hit that point, the Pilates short spine massage is a great way to address the abs without straining my lumbar region 😊

W4/D1

Love this workout program! Feeling it everyday!!

W4/D2

Went well... Tired in my arms and shoulders now 💪🏼

W4/D3

Great workout. Fun, felt strong today and upped the weights and reps.

Took two days off because of my schedule this week, so this was a good re-entry point. Definitely got the blood pumping.

W4/D4

Good end to the week!! Back at it tomorrow

Ending/Starting the week strong here. Pushed the pull-ups and push-ups a lot farther this week. Fought through the fatigue and felt a lot more confident in the pot-stirrers

W4/D5

W5/D1

Not my favourite workout. No airdyne bike today. Did some rowing. Also had to rearrange the order due to some renovation in the gym.
Upped the weights on some of the excersices. 🙌🏼

W5/D2

No intervalls today but upped the tempo in the last minute of the warm up.
Upped the weights of the skull crushers and some other weights. 💪🏼

W5/D3

Christer Holmin 

Into the last week!!! I found it had gotten easier to do but progressively more challenging!!

This has become a welcome addition to my Friday routine. Short and sweet, juices the glutes, and sends me out into the weekend feeling better.

W1/D4

Community

More workouts from Magnus Lygdback