Name: Playbook - Magnus Lygdback - W1/D5 Chest + back + core
Uploaded: 2023-01-02T04:13:42.092Z
Duration: 45 min
Description: W1/D5 Chest + back + core

Destiny

I think I got my first workout high, feeling great 😊 🥵🤩💪🏋️‍♀️😁🔥🔥!!!!!!!!

Willard

Anna

Great workout! Would love to be able to track weights used

Regina

Hendrik

laura Wence

Can’t feel my shoulders or my abs  - so great workout!

Katherine

Rebecca

Great job everyone! ^-^ see you tomorrow!

Stéphanie

Working out at home, switched cable exercises into dumbbells, danced/knee ups/walking as warmup and due to bad back I was unable to do the dragon, instead I did reverse crunch-raising up with legs and rolled spine down landing with bent knees. Sweaty, good workout, thanks!

Luna

Charlotte

Offer at home alternative options such as dumbbell only etc

Navy

Meant to put 5 stars but my arm was too tired to swipe all the way right!

Jennifer

Feeling great! I did the dragon crunches on the floor though; the bench didn't feel super sturdy.

Dani

Chandrika

Lisa

Gdragin kicks were harder than expected but they and the rest of the workout were awesome

Rachel

Omg.. Yesterday and today I can feel how wonderwomen have worked out! Intensive!

Holly

Amethyst Couture

Couldn't do all the reps at last set, but damn training feels fine 😅

Alex

Shannon

Nina

OMG, dragon kicks are a killer, my muscles will soon show more 💪

Ivanka

Melina

Are there no rest periods in the 2-exercise supersets?

Minerva

could absolutely not do the dragonfly kicks lol

Ritu

Adriana

Workouts seem great- the app isn’t the best- videos won’t load

Day 5, modify queen here, but it got done. Can’t wait to see the progress I make in my strength, durability, and overall health 💪🏽

Joanna

Justin

The reps for the dumbbell rows in the overview is different than in the detail/video section. With the dragon raises, I started losing my form after the second set so I did a superset of jackknife and roll in instead. It would be good to have a variation or “if you’re not at this level yet”

Sharon Braddock

Elisa

Eugene

Kyle

Regan Krager

Anita

Easier than the other days. On to week 2!

Leigh Searles

Jean

The dragonn kicks were hard! Feels great to complete it!

Donnegal

Zach

I dig these lift combos (supersets)! Curious if I should be adding cardio on the two "off days" or just stick to the program (exactly). ?

Bethany

Nikita

For the dragon kicks it was hard to lift my back up without kicking my feet straight up but your legs were about a 60 degree angle. Too heavy for me. Good workout tho

Vivian Leung

Catherine

Hi ! I am currently doing the WW 6 week plan. Do you have some guide for replacing exercises at home ? Instead of using machines at the gym ?
Thank you !

Iveth

Great! There are times where I’m not sure about my form…

Kaitlynn Deville

Great workout and small increases in reps have been great for building my Stamina and strength. Thank u!

Aaron

* Warmup
 5 min assault bike

*Workout
Superset 
 - Close grip pulldown 3 x 20
 - Lateral raise 3 x 15

Superset 
 - Dumbbell row with oblique twist 3 x 16 (8 each side)
 - Push ups on bench 3 x 12

Superset 
 - Straight arm pulldowns 3 x 12
 - Dumbbell straight shoulder raises 3 x 10

- Dragon kicks 3 x 15

- Nice controlled pace
- You can use a stationary bike

Assault bike

- Back straight (slightly leaning back) 
- Pull down to top of chest quickly (squeeze shoulder blades)
- Slowly release back up

Close grip lat pull down

Side shoulder raise

Superset

- Single arm row 
- As the dumbbell is pulled up, drive the elbow back while slightly rotating the hips 
- Tighten your core as you row back 
- Squeeze your shoulder blade at top of the row

Dumbbell row with oblique twist

- Go to your max every time, don't worry about rep count 
- Keep your posture tight

Push-up using the bench

- Slight bend in your knees and angle your back (keep back straight, not curved)
- Drive down keeping your arms straight 
-  Squeeze your muscle at the bottom of the rep 
- Release slowly

Straight arm pulldowns

- Slight bend in your knees Start in a deadlift position
- Explode up and keep your arms straight (slight bend in the elbow) while you lift weights up and over your head
- Lower back down

Dumbbell straight arm raises

- Holding bench with arm above the head 
- Start with legs straight out 
- Raise legs and kick up towards the roof (so lower back gets off the bench) 
- Slowly lower down

Dragon kicks (bench leg raises)

W1/D5 Chest + back + core

Just finishen the 4 weeks tomb raider program. I Think this is a great next chokgranater to switch things up.

Leia

Ska bli så kul köra WW igen🙌🏼😀

Jeanette

Orietta

W1/D1 Cardio + legs

Wow mountainclimber was not my strong side 😅

Feeling great 😊 🔥💪🏋️‍♀️!!!!

Paola

W1/D2 Back + chest + core

Arm day is the best day 😊🔥💪🥰!!!!

Kenton

W1/D3 HIIT + arms

Really sweating it out on that one 😅🔥💪🏋️‍♂️!!!!

Celena

Carmen

W1/D4 HIIT + legs + core

Great workout 🏋️‍♂️ 😊🔥!!!!

Dina program är en sån succé så det är helt sjukt❤️resultaten är garanterade om man är villig att jobba för det, tack Magnus 🙌🏼😀

W2/D1 Cardio + legs

Great workout 🏋️‍♂️ 🔥💪😊🥵!!!!!!

Gonna keep posting til you answer lol. But why are there no variations to the routines week after week. Wont the body get stagnant?

Danielle

W2/D2 Back + chest + core

Arm is the best day 😍🔥😊💪💪!!!!!!!

Seeing improvement increasing my weights and my posture

Olympia

W2/D3 HIIT + arms

Feeling the burn 🔥 😊💪🥵🏋️‍♂️!!!!!!!

Muy duro el entrenamiento 🥵 me encanto

Lore

W2/D4 HIIT + legs + core

Feeling pumped up 😬🔥💪🏋️‍♂️😊!!!!!!!!!

Great workout. Love those dragon kicks!!!! Thank you!

W2/D5 Chest + back + core

Leg day is the second best day 😍🥵😊🔥🏋️‍♂️!!!!!!

Elizabeth

Dani Smith

W3/D1 Cardio + legs

I feel great 😊 🔥💪🏋️‍♂️!!!!

W3/D2 Back + chest + core

Feeling so great, cuz today is arm day 💪🔥😊😍!!!!

Batsheva

Great workout! Increasing my weights on all! Thank you!

W3/D3 HIIT + arms

Leg day is one of the best days 🦵 🔥😊😁!!!!

The burn 🔥 but feel so much stronger 😍

W3/D4 HIIT + legs + core

Great workout, feeling great 😊 🔥💪🏋️‍♂️!!!!

W3/D5 Chest + back + core

Leg 🦵 is on the best days 😍🔥😊🏋️‍♂️!!!!!

W4/D1 Cardio + legs

Great workout 🏋️‍♂️ 🔥😊💪!!!!!

Those rotational kicks are still the hardest part of workout for me! Thank you!

W4/D2 Back + chest + core

W4/D3 HIIT + arms

Leg day is on the best days 😊🔥🦵!!!

Ya a esta altura se me vuelven repetitivos los ejercicios 😅

W4/D4 HIIT + legs + core

W4/D5 Chest + back + core

Great workout 🏋️‍♀️ 🔥🦵😊!!!!!

A esta altura repetir los mismos ejercicios y las mismas repeticiones se vuelve muy rutinario

W5/D1 Cardio + legs

Feeling the heat from that workout 🏋️‍♀️ 🔥💪🦵🔥🔥🥵!!!!!!!!

W5/D2 Back + chest + core

My arm day is on fire 🔥 💪🔥😊!!!!

I see such a difference already! Awesome workout 💪🏼

W5/D3 HIIT + arms

W5/D4 HIIT + legs + core

Great workout 🏋️‍♂️ 🔥😊!!!

W5/D5 Chest + back + core

Great workout! Last week of WW and feel stronger than ever! Thank you!

W6/D1 Cardio + legs

Crushed it! Feel so much stronger on my last week! Thank you!!!

W6/D2 Back + chest + core

W6/D3 HIIT + arms

Great workout 🏋️‍♀️ 🦵🔥😊!!!!

W6/D4 HIIT + legs + core

Wow that was a long 6 weeks, but I feel great, love all the workout routines 🔥🦵😊💪🏋️‍♀️😍!!!!!!!!!

W1/D5 Chest + back + core

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