Name: Playbook - Magnus Lygdback - W1/Day3: Mobility + Chest + Arms & Core
Uploaded: 2023-01-02T04:13:42.033Z
Duration: 45 min
Description: W1/Day3: Mobility + Chest + Arms & Core

Molly

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

Eileen

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

Jessica Jones

Mandy

Plank lay pull throughs are the hardest think I have ever done.

Emily

Wow. I’ve been needing 9-10 hours of sleep after these workouts. They are killing now but in a great way!

Jeniah

Lauren

The workout was good. However, alternatives for the bear crawls bc there isn’t a space in gym for them.

lore

I love this workout it is Fun, challenging and different!

Leia

Had to cut the last two reps….arms shaking, couldn’t make it….getting back into it! Thank you!

Getting back to it after a while and it’s amazing how much stronger I am than I thought!

Sahar Whitley

Mars

Della

Samantha Harrell

Had to improvise on a couple things because I don’t have cable machines. Last workout was really challenging and my wrists hurt so I had to alternate every 5. Overall a challenging workout!

Carmen

Amazing! I wish there were modifications though for people that couldn’t do the plank and lift (last exercise).

Hawra

Sami

Haven't done TR since last year. Forgot how tough it was!

Leigh Searles

Ulfkugfojgckhdhlgkudjyffkyfaaaaaaaaaaaaaaa (was great though)

Paulina

Damn 🔥 crushed but it’s been a while since I did this one and it’s hard

Jenn

Today I learned “plank pass-throughs” were invented by Satan.

Throop

Anna

Ingrid

We need to be able to log the weights we use. That would make it so much easier to track progression.

Alexandra

The first one I was able to do in under an hour! Less modifications needed as well ✌️

Melly

Alea Conte

Had to remove weight from the last superset. Still very sore on legs from day 1 but keep going! Planning to do cardio on rest day. 🙂 Til' the nd!

Nur S*

Four stars Just cause I’m soar from  his other work outs

Jordan

Heather

Really easy for how many calories I burned, phenomenal.

Willa Cary

Superset B was a „near death experience“.
Coming from The Northman program I only realized in day 2 of TR program that I had to drastically reduce the weights (I thought “where did the last 6 weeks of training go??” - but most exercises in TR got a much higher rep count - from 3x10 in Northman to 3x12 to 4x15 = double the weight load. No wonder i felt so week yesterday ;)

Hendrik

The side plank pull throughs are a killer!!

Emma

Ralph

Rozanne

Best workout ever!!! Feeling stronger than ever!

I love these workouts you can push yourself with weights and they are fun sets!

Selina

Hard but fun! I really enjoy your workouts.

Dominika

Mijaila

Vianca

Kaylie Ringer

I loved it!!!! The last exercise was 🥵🥰

Ally

Day 1 of this course (have a knee injury so started here instead of cardio). Was hard but feels good. Can’t wait to see my progress over the next 4 weeks!

Angela

Katie

Day 3 of the first 3 day split. Work hard today and then you get a rest day tomorrow. Of course you can take another rest day if needed. 

Use hashtag #Magnusmethod or tag me in your workout videos on Insta. Will do my best to give you feedback

- Swoop your arms in a circular motion
- Keep your back flat, core tight

Bear Crawls

- Legs on the floor or ground
- Back flat on the bench 
- Lower down slowly and explode up

Dumbbell Chest Press

- Lean forward
- Cables should hold some of your weight
- Open and close arms like you are opening and closing a gate

Flys with Cables

- 10 reps per side
- Use a challenging weight
- Alternating sides

Alternating Bicep Curl

- Lay flat on a bench
- Lift 2 dumbbells straight overhead
- Bend your elbows and slowly lower the weights towards the back of your shoulders 
- Press back up

Skullcrushers

Complete 12 reps of each exercise, then take 60 secs rest. Do this for 4 rounds!

- Lean forward slightly 
- Elbows tucked by your head
- Pull quickly and release slower
- Squeeze tricep at the top

Cable Tricep Extensions

- Start with ropes in hands arms hanging down in front of you
- Make a curl motion with your arms, curls ropes up towards your chin
- Slowly lower back down

Bicep Cable Curl

Superset A

For your second superset you will perform 1 min of windshield wipers, then 30 total reps of side plank pull throughs (15 each side) followed by 60 seconds of rest! Complete this for a total of 4 rounds!!

- Keep your back and shoulders pressed to the ground 
- Arms our to your side to help you balance 
- Legs straight in the air and rotate side to side
- Try to only rotate your pelvis/hips
- Beginners 3 sets of 16 reps

Windshield Wipers

- Start in a plank position with a dumbbell in one hand
- Reach the Dumbbell through the opposite arm and then pull the Dumbbell though while opening up your body into a side plank position with the weight directly above you
- 15 reps per side

Side Plank Pull Throughs

Superset B

W1/Day3: Mobility + Chest + Arms & Core

Caro

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

That was harder than I thought. Dumbbell rotation sucks.

Ivana

W1/Day2: Cardio + Back & Outside Shoulders

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

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

Reece

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/Day3: Mobility + Chest + Arms & Core

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