Name: Playbook - Magnus Lygdback - W1/Day6: Cardio + Back & Outside Shoulders
Uploaded: 2023-01-02T04:13:42.094Z
Duration: 45 min
Description: W1/Day6: Cardio + Back & Outside Shoulders

Lauren

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!

lore

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

Reece

Had to take a few days off due to being sick…was rough getting back on track. Hoping to build my strength back up over the next couple days. Not giving up!

Carmen

Dominika

Alternatives to the plank positions pleaseeeeee

Hawra

Sahar Whitley

Still challenging but manageable and really feeling stronger after finishing 💪🏼

Niya

Love back day!  My favorite work out so far.  Working to get that definition. #musclememory.  Feel like raiding some tombs this weekend.

Elizabeth

Getting faster and stronger! Great workout 👌

Melly

Christine

Nur S*

Dani Smith

Arika

Great calorie burner. Already improving my dragon flies and this is my second time.

Willa Cary

First time doing this workout before a 12hr busy shift… workout fab, those dragon kicks quite literally kick my butt!

Emma

Amazing I’ve seen incredible results just in this first week!

Carla

Anna

Regan

Ally

Katie

Rebecca

A. C. Grills

Andreea Cz

Aldona

@le!

Thanks for creating such a great workout program! 

The target muscle is indicated per workout but I hope the target muscle is also in the description per each exercise in the workout.

Kristine

Courtney Anderson

Hannah

Alea Conte

I feel like I am getting better at this! x)

Vill man komma i form…
THIS IS IT💪🏼

Jeanette

Hadjer

Jessica

Lynette

Great workout! Those straight cable pulls … 🥵

Victoria

Tired after that one today 🥵 good start to the day!!

Jenn

Rachel

Really nice way to start your day! Feel strong💪🏻

Malin Thelin

Bristol

I feel my Body has worked a lot but it was worth it!!!

tw_becca

Sandera

Man what a way to start the morning. Your workouts fuel me! My shoulders and my back are feeling the success today. Thank you Magnus!!

Kendi

Ola Zwawiak

Alivia

If you are on the 2nd split in the first week, congrats! Keep pushing. Building momentum is key. Stay at it and keep the momentum going!

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/Day6: Cardio + Back & Outside Shoulders

Jessica Jones

Eileen

Caro

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

That was harder than I thought. Dumbbell rotation sucks.

Molly

Ivana

W1/Day2: Cardio + Back & Outside Shoulders

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!

W1/Day3: Mobility + Chest + Arms & Core

Emily

Intense and definitely a good challenge. Loved it!

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

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

Jordan

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/Day6: Cardio + Back & Outside Shoulders

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