Name: Playbook - Magnus Lygdback - W1/Day3: Mobility + Chest + Arms & Core
Uploaded: 2023-10-09T14:34:38.963Z
Duration: 45 min
Description: W1/Day3: Mobility + Chest + Arms & Core

Lucy

Marie

Good. Had to modify some for my fitness level but was still challenging and very fun combinations of exercises.

Phyllis

I did this workout test but DNF because I was feeling crappy. Came back and redid it today. Much better!

Katie

I DNFd. Was really not feeling up to it today. But I did some and I tried. That is better than nothing.

Felt less sick today
Good overall workout
Rest day yesterday

Lindsay Albert

Alea

M!ssindependent1

Time efficient with the 30s rest and my arms are jello

Sandra

Mickaela

Meredith

Anyone else find it easier to count to 5 3 times instead of counting to 15 or count to 6 twice instead of counting to 12? 😂 also had to break the plank pulls into 2 sets of 8 (8 on one arm, then 8 on the other) but made it!

Tory

Any suggestions for alternatives if you don't have access to a cable machine?

Abby Joslin

Liberty

It took me longer than 45 mins but other than that it was a perfect workout!

Gabriela Zerger

Really good workout found the floor work superset difficult need to practice keeping my back to the floor and twisting when doing the planks.

Nadia

Had to home brew some of the exercises as I did this workout in the home gym! But everything went great! That core sequence is an absolute killer, but so thrilled I was able to stick out to 15reps each side. Stronger and stronger 💪🏼 in

Amelia

One of the best workout I had in a long time to go through the full sets and reps!

Phoenix

ChloeElimam

Tina

I would love if magnus did the full set in his video with us

Jacquie

Taylor

Catherine Adley

My arms were shaking too hard for the planks at the end, but I think that's a good sign 😅

Awesome! Thank you! Strong workout as always!

Courtney

I feel stronger and more motivated today. I did not finish the last half of the last superset. The pull-through planks were too difficult, and there were too many. I made a judgement call to stop, because if I pushed through, I would not want to come back to it the next day. That’s kind of what I did yesterday when I didn’t go super hard, and ended up motivated today. I know I will get there eventually as long as I keep coming back to it.

Tamara

The planks were hard! Great workout overall!

Jillian Whitton

Yvonne

Crazy windshields, arm collapsed for last plank. Shall attempt again later in the day. Loved working my biceps💪🏾

Shwane

Lena

APRIL

Geneva

The rest between sets is challenging. The last super set is hard 😅

Marieta Tisheva

Yaritza

Feeling so damn great 😊, loving the workouts 😍🔥🥵!!!!

Willard

Caro

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

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 mischa

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

It absolutely annihilated me but boy do I feel great now 😂 Can’t wait for tomorrow!

Samantha

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

Excellent. Modified with a resistance band for shoulder pulls & added plank rows. Love the Dragon finisher!

Julia

Terri-anne

W1/Day2: Cardio + Back & Outside Shoulders

Emma

So good. Made modifications on one exercise. But made it through the entire workout which is a feat for me.

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

Really wasn’t in the mood for working out today but glad I showed up and did it!! 💪🏻

W1/Day6: Cardio + Back & Outside Shoulders

W1/Day7: Mobility + Chest + Arms & Core

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

Monet

W2/Day10: Cardio + Back & Outside Shoulders

Anaïs Afrika

W2/Day11: Mobility + Chest + Arms & Core

Still waiting for my body to get used to this workout, I’ve never been achy for this long. I mean all body parts let me know I did something.

Star rating for me. Happy to get through it, but hurt my neck earlier in the day. Unable to do sprints or stir-the-pot :(
AWESOME SESSION THOUGH!

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

It’s always a great workout; skipped the cardio though due to recovery from illness.

W1/Day3: Mobility + Chest + Arms & Core

Community

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