Name: Playbook - Magnus Lygdback - W1/Day7: Mobility + Chest + Arms & Core
Uploaded: 2023-10-09T14:34:39.058Z
Duration: 45 min
Description: W1/Day7: Mobility + Chest + Arms & Core

Phyllis

Katie

Alea

Jenn

Carmen

Shani

I was weak in the first two rounds and after I kept feeling stronger where I could finish all the sets.

Silvia

Taylor

Narda

Couldn’t finish the last two sets of side planks but it was great!

Stephanie

Catherine Adley

Angela

Still going strong, getting stronger. Can feel my body becoming more agile and toned. Tired but pleased.

Kicked mine and my husband’s butts 🥵

Tori

Great upper body workout! Feels
good to have a killer workout!!💪🔥

Jillian Whitton

Tamara

Yvonne

Looovve upper body workout 💪🏾 enjoyed it very much. Tack.

Shwane

Willard

Heat is not working in my gym today, but 15 minutes in this workout and I’m sweating!

Jessica Jones

Lauren

Smooth, but again and alternative for bearcrawls.

lore

Great workout! Had to change out last two reps of pull through a for regular plank. Thank you!

Those core exercises are insane. Can’t wait to see the results.

Jordan

Mars

Samantha Harrell

Great workout!! Plank pull-throughs at the end are brutal! Struggling to get through them cuz my wrists feel so weak. Any tips to strengthen my wrists?

Dominika

Leigh

Still not used to bear crawls. The demo looks great, but I look more like a wounded animal doing them.  😝

Elizabeth

The last exercise is killer, but managed to pull it out without stopping.

Christine

Nur S*

Last one is still brutal to my wrists. Did split the 2x15 reps into quick 6x5 reps for less pain ;)

Hendrik

Omg so hard. That last bit took forever to get through, I’m so weak lol looking forward to gaining more strength!

Celeste

Fab!! I could do all 30reps of the plank pull through this time… whoop!

Emma

Natasha

Something clicked and I felt stronger instantly!!! Absolutely amazing!

Sahar Whitley

Anna

That last set was amazing!!! My arms and my core are wabbly 😂😂😂

Ally

Awesome as always! The final superset of this workout is always challenging for me, my shoulders are on fire

Arms gave out at the end, had to modify side plank through

Rebecca

A. C. Grills

Wish it had more cardio at the beginning, then it would be perfect. But my arms are like wet noodles.

Connie Dale

Camila

Was Good. Need to change my body! 😉👍✅

Kristine

Did it with my boyfriend! We we’re both shaking at the end😆 Good workout.

Thea

High five to you for completing the first week. I would love to hear from you on how it went, if you have any questions, etc. Message me here on the app or tag me in your post/Stories on Insta. 

Take a day off to recover tomorrow and lets get our minds positive for week two. The cardio portion starts to pick up!

- 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/Day7: Mobility + Chest + Arms & Core

Emily

Lucy

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

Terri-anne

W1/Day2: Cardio + Back & Outside Shoulders

Marie

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

W1/Day3: Mobility + Chest + Arms & Core

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!! 💪🏻

Courtney

W1/Day6: Cardio + Back & Outside Shoulders

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

Monet

W2/Day10: Cardio + Back & Outside Shoulders

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!

W1/Day7: Mobility + Chest + Arms & Core

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