Name: Playbook - Magnus Lygdback - W1/Day2: Cardio + Back & Outside Shoulders
Uploaded: 2023-01-02T04:13:42.023Z
Duration: 45 min
Description: W1/Day2: Cardio + Back & Outside Shoulders

That was harder than I thought. Dumbbell rotation sucks.

Eileen

Molly

Ivana

Lauren

Natasha

Everything was nicely spaced out. Just started this workout this week so I can’t really give the workout a a constructive review. I liked it. Very doable at the gym. My only gripe would be the app timer. I wish there was a setting where I can just not have to click the app every time I transition from rest to active for the assault bike. If the option is there to click start and then go until the entire bike portion of it to be done in one go. If that makes any sense,

lore

Needed this workout. Mental stability. Thank you!

That was great! I couldn't find an assault bike so I used an elliptical instead. Hopefully my form is right on everything 🤞

Reece

Mars

Jordan

So far, so good- can really feel a good workout

Della

Lise

Meloniey

Doriemm Lamberty

Amanda

Sahar Whitley

Hawra

This was challenging! Was a struggle to complete but I pushed through and glad I did…let’s hope I can use my arms today lol

Carmen

Tough but great! You’re the best! Quick question. What can I eat to lose abt 10 pounds and gain lean muscle mass? Thank you 🙏🏻

Marcela

It was good! I just wasn’t sure if you meant 12 reps each side or 6 on the left and 6 on the right (at the cable tower) other than that, it was really challenging!

Barbara

Teresa

There’s parts of my body I didn’t know that existed

Paulina

Layne castro

Core still cooked from day 1 but damn good sweat

Shane

Doriemm

The third exercise was killer, but already feeling stronger for completing the workout 💪🏼

Niya

Katie

Elizabeth

Elena

What weigth shiuld we use in each exercise?
Liking the variety so far. Pretty soar but will make it til the end!🧚‍♀️

Nur S*

Nice, challenging workout with a good variety of exercise styles. I like that's it's a mix of some machine and some free weights.

Teri

Kelly

Alea Conte

Never have I sweat so much and enjoyed a workout at the same time!

Dani Smith

I love these workouts! So challenging and so rewarding!

Stacy

Magnus, you kicked my a** again and I LOVE it! 👍

Heather

Hendrik

Great work out, I’m going to feel it in shoulders tomorrow!!

Emma

Lena

Would be fab if we could track weights used.

I started this program after completing Cut Program. Awesome program 👍🏻

Jung

Floren Radú

Day 2. Form is always more important than rep count. Focus on your form. Rewatch the videos to make sure you are doing it correctly.

Assault Bike

- Palms facing down
- Slow and controlled as you pull the bar down
- Controlled to release back up

Lat Pulldowns (Wide Grip)

- Start sitting down, slight bend in your knees, back flat, core tight
- Bring the cable in towards your abdomen
- Slow and controlled

Cable Row

- Start in a plank position 
- Reach for Dumbbell with the outside hand
- As you open up your body into a side plank position reach the Dumbbell up directly above you, arm should be straight
- 10 reps each side

Dumbbell Rotation (Push-up Position)

Complete 12 reps of each exercise, then take 60 secs rest. Do this for 3 rounds!

- Stand up tall
- Cable pull straight arm to the side
- Slowly release back down

Cable Straight Pull

- Start in an athletic stance, knees slightly bent
- Bend down keeping back flat lower dumbbells just past your knees
- Explode up and reach dumbbells overhead
- Lower back down

Dumbbell Shoulder Raises

Superset A

Complete 15 reps of each exercise, then take 60 secs rest. Do this for 4 rounds!

- Start upright with a dumbbell in each hand
- Lift arms straight out to the side until they are even with shoulder height
- Slowly lower back down

Dumbbell Lat 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)

Superset B

W1/Day2: Cardio + Back & Outside Shoulders

Jessica Jones

Caro

W1/Day1: Cardio (HIIT) + Legs + Core

Those cross planks kill me every time. Ended up modifying on my knees

I am loving this! I found you by accident but so glad I did!

Mandy

W1/Day3: Mobility + Chest + Arms & Core

Emily

Intense and definitely a good challenge. Loved it!

W1/Day5: Cardio (HIIT) + Legs + Core

Alternative workout for the assault bike just in case there isn’t one in the gym and alternate to the dumbbell raises on plank (my wrists are killing me- got tiny ones). Other than that the workout was good!

Tough morning….had to cut last 2 reps but I gave it my all. Thank you!

W1/Day6: Cardio + Back & Outside Shoulders

Smooth, but again and alternative for bearcrawls.

W1/Day7: Mobility + Chest + Arms & Core

Leia

That was great! I have been sick for the past few weeks so definitely getting back into it lol.

W2/Day9: Cardio (HIIT) + Legs + Core

Had to skip push up rotations due to toe injury subbed with some other back exercises. Thank you!

W2/Day10: Cardio + Back & Outside Shoulders

Good, but still would like an alternative to bear crawl..

Upped weight on some and or reps. Omitted plank pull through due to injury. Arms are trembling! Thank you!

W2/Day11: Mobility + Chest + Arms & Core

Fantastic! Getting stronger! Heavy weights being used! Thank you!

I had to change quite a bit of exercises cause I hurt my ankle but I did the same body parts and muscle groups.

W2/Day13: Cardio (HIIT) + Legs + Core

Feeling weaker on lat pull downs than normal

W2/Day14: Cardio + Back & Outside Shoulders

Please give us an alternative to the bear-crawls! 🦥

Rushed it! Upped weights on all! Woooo!! Proud of myself. Thank you!

W3/Day15: Mobility + Chest + Arms & Core

I had to do different exercises cause of my ankle injury but I trained the same muscle groups! It was still great!

W3/Day17: Cardio (HIIT) + Legs + Core

Way harder than usual I don’t know why.

W3/Day18: Cardio + Back & Outside Shoulders

It was great! Ending is always tough but made it through!

I’m probably going to have redo this one—I ate like garbage the night before and my performance shows it.

W3/Day19: Mobility + Chest + Arms & Core

I still have my injury so I had to be creative with the exercises. Still a good workout though!

W3/Day21: Cardio (HIIT) + Legs + Core

Really tired today. Couldn’t finish last rep…going to do a small workout later in the day so feeling ok about it. Thanks!

It was great! I have been using elliptical instead of assault bike but still works great!

Alea

W4/Day22: Cardio + Back & Outside Shoulders

Weak wrists throughout the plank pull through.

Your programs have changed the course of my fitness journey. I can’t thank you enough! Thank you Magnus!

W4/Day23: Mobility + Chest + Arms & Core

Great as always…..cardio is pumping! Thank you!

I still did the same muscle groups cause of my ankle to be sade but it was great!

Done this routine a few times and always find it a good challenge 😊

W4/Day25: Cardio (HIIT) + Legs + Core

Lack of sleep caused poor performance. Had to cut a set. Next time. Thank you!

Almost just one more day until finished I am starting to see some results which is good! Today I added some assisted pull ups!

W4/Day26: Cardio + Back & Outside Shoulders

Always the best program to feel better and get more energy ❤️

Kristiina

Done the whole tomb raider program! Love it! Reel stronger and can see the difference 👌🏻😍

Second time doing this program! Always see the impact. Great workout! More like this geared towards women please! Thank you Magnus!

W1/Day2: Cardio + Back & Outside Shoulders

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