Name: Playbook - Magnus Lygdback - W1/D5 Cardio & legs
Uploaded: 2023-10-09T14:34:38.991Z
Duration: 45 min
Description: W1/D5 Cardio & legs

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!

parke

Tommy

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

Sean

Griffin

Gautier

Fagner

Need other options to complete the program, didnt have the equipment available.

Vehar

Great work outs. Just started week 2 already feel the benefits.

James

Martin Grönwall

L hold is hard! New goal is to get it down by the end of this 🫡

Taylor Brown

Good work out couldn’t lift legs on l hold tho ouch abs Doms and everything else Doms lol 😂 loved this first week 🦇 👨

Sefton 

The core at the end was nigh impossible. Had to swap with planks, but the runner's high was awesome at the beginning. 

Definitely one of my favourite cardios so far.

Michael

It’s a good workout to end the first week on.

Pedro pablo

Shane

Anthony

Never Give Up Ever You Are Only Person at of 8 Billion in the Whole World You Are THAT Extraordinary Keep Going!! PMA!! Deepest blessing's to You!!

Edward

Rodney

Love doing leg day 🔥🏋️‍♀️🥵😄!!!

Willard

Miguel Angel Lopez Navarro

great work difficult but push through it!!!

Steven

Awesome workout! Great way to end the week. Loving this program. Thanks Magnus!

Chris Cecile

Cool but the last one was impossible for me

Samy

My best session! Pushed hard and now rest then start again Monday.

That core exercise is tough, any alternatives? Like raising one leg at a time?

Jesse

Never. Give. Up. Have a Extraordinary One 💪💯 ✨️

Any alternatives if I do not have the body strength for the hollow l hold yet? Thanks!

Ingrid

James Reyes

Mike

There was no way in hell I could do those sit-ups lol.

Marc

That was vicious especially the step ups with db’s

Mathias

Don’t slow down, it turns into a brutal conditioning workout

Roger

It was ok but is this a deload from the previous week?

Josh

Fredy Soriano

Leigh

Great workout. I feel the burn and getting stronger than ever.

Chris

Today's workout is easier going. Make sure to get the conditioning in and then step up the intensity with the workouts depending how sore you are from the past workouts. 

Next week we switch up the routine, so make sure to get proper rest!

- Warm-up for 20 minutes. Choose your favorite type of cardio

Treadmill warm-up / jog / elliptical

Yes, this can and should be done by both men and woman! These burn. Pick up the pace and reduce your rest time between rounds.

- Band above your knee cap
- Backside below your knee when squatting down

Mini band squat

(10 each leg) 
- Band above your knees
- Alternate foot adjacent 
- Lunge down until knee is close to floor

Mini band lunge

(10 each leg) 
- Band above your knees
- Side step

Miniband side-step

Mini-band circuit

3 rounds. As soon as you finish box step-ups, go into the calf machine

(8 each leg, dumbbell is optional) 
- Use a weight that is challenging for you
- Step on top of box 
- Drive opposite leg up and knee-up through the step
- Get your balance on the way down

Box step up with dumbbells

- Top of foot/ toes on grip
- Slow release 
- Start with form (will burn)

Calf press machine

Step-up & calf circuit

- Need two elevated support stations
- Crunch up
- Press palms down lifting and keeping legs straight
- Count to one in the L hod

Hollow hold to L-press

W1/D5 Cardio & legs

David Wolfwood

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

Jaybird19

Aditya

W1/D1 Legs

Evo Evanov

W1/D2 Chest

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

Paul

W1/D3 Back & backside shoulder

Mark

W1/D4 Arms & outside shoulders

Johno

W2/D1 Chest

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

W2/D2 Back & backside shoulder

Awesome burn! Had to pause in the middle of a few bicep rounds!

W2/D3 Arms & outside shoulders

Another awesome burn! I usually dread leg day, but loving the variety, the burn and the one exercise that really has you pushing heavy weights! Loving it!

W2/D4 Legs

Stefan

W2/D5 Cardio & upper body

W3/D1 Legs

Definitely wasn’t doing dragonflies 100% correctly! Holy…..!

W3/D2 Chest & shoulders

Bart

W3/D3 Back & backside shoulder

W3/D4 Arms & outside shoulders

It’s been great using your program all these years, Magnus. Your workouts started my love and dedication for the gym, & now I’m moving on to a power lifting program. I wanted to express my gratitude before my subscription ends. Thank you for everything. - Rhiannon

Rhiannon

W3/D5 Cardio, back, backside shoulders

W4/D1 Chest

This proud chonky donk got to 7 mph on the treadmill LFG

Jeppe

W4/D2 Back & backside shoulder

How am I supposed to type tomorrow with these spaghetti arms? GETN SWOLL

W4/D3 Arms & outside shoulders

Efter lite mer än en månad uppehåll är det väldigt skönt att vara tillbaka i gymmet 😀👍

W4/D4 Legs

Done and done! What a set to finish! 🔥

W1/D5 Cardio & legs

Community

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