Lene

Amazing !! Thanks. One suggestion is to make the one arm movements an even number unless of course both arms count as one...then I under worked 🤫
E.g. 15 arm lifts, 1 = a lift on each side

Robyn

Loved it! Superman plank is my new favourite plank style.

Shayden Pinch

Only dragon kicks is a bit difficult to do in a nice form.

Anna

Leveling up this week! Omg Week 2 Day 1 rocked!!!

Christa Dickert

Jesse

I haven’t found a workout to hit my delts/back so great! I can feel my upper back engaged and can tell this workout will help build strength and help with slouching when I’m studying with the new COVID college! 😂

Hannah

Ingrid

Anonymous

Är imponerad av mig själv faktiskt, att va i den form jag är i trodde jag inte var möjligt så stort tack Magnus🙏🏼☺️

Jeanette

That was such a great workout and start to week 2! #superwoman

Estonna Maria Garrett

Lucie Karbowski

Ariel

Katie

Alyssa

Evani

Kelly

Loved it magnus! You’re the best!! Thank you!

Bianca

Älskar rygg/skuldror/axeln-kombon ❤️ Glad torsdag!

Kattis

Can you have more description on how to do all the moves, not just for some?

Natalie

Monica

Kristin

Lotta

Julia

Vad jag än gör så orkar jag bara 10 x 3 dragonkicks.ahh

Angelica

Andrea

Ashley

Kul med variation på övningarna från förra veckan. När det står 15-15-15 på rotationsövnongen med hantlar, betyder det 15/sida eller 15 totalt varje runda?

Marita Johansson

Kiki

Gabrielle

Seli Mart

Kevin Yim

Despite not going to the gym for a few days, I still walked out of there sweating from head to toe. That's how good it was the workout.

Gabriela

Great workout!! Loved the longer sprints!

Megan

More description on each exercise for proper form. Or demo video at diff angles.

Really good workout ! My shoulders are over and out! Thanks!!

Cecilia

My arms are going to fall off, because my shoulders are on fire🔥🔥🔥 oooh how I love your workouts!

Kristiina

Last set of flies still tough and those dragon kicks. Getting up after third set was a task. Like a turtle on it’s back. Great workout. Avg HR 130.

Sara

Using the bike instead of the treadmill because of troubles with my heel. Superman plank is hard work!! 😅⭐️

Today I was able to solve my muscle hardening and tension in the gland through training.  Thank you.

Nicole

I am really enjoying the variety of the drills and the workout is super achievable.

It was great to still feel strong after vacation. 💪

Hanim Ariffin

Lexi

Wow! That almost felt easy and that is sooo awesome! Feeling my body so much stronger! Feeling like myself again! Thank you so much @magnuslygdback @magnusmethod !!!! 🙏🏼🔥🙏🏼🔥🙏🏼🔥

Laura

Day One.
Kicking off the second training week. There are a lot of dumbbell movements here, which means form is even more important, as well as using proper weight. Make sure you are able to perform the movements with the weight you use, and check the form in a mirror.

Tag me in workout photos or videos of you doing the exercises! @magnuslygdback

- Jog on a treadmill or outside for 4 mins
-2 sets of 90 sec sprints ­ 60 sec rest 2 sets of 30 sec sprints ­ 30 sec rest

Treadmill Warm-up

Sprints: 90 / 60

Sprints: 30 / 30

- Sitting or standing (bent over)
- Use triangle handle
- Bring to the top of your chest
- Squeeze your shoulder blades

Narrow grip lat pull down

- Maintain a back posture this is slightly tilted
- Don't curve your back 
-  Squeeze your back at the top of the rep

Barbell row

Dumbbell Rotations (rear delt)

- Slight bend in your knees Start in a deadlift position
- Explode up and keep your arms straight (slight bend in the elbow) 
  while you lift weights up and over your head
- Lower back down

Dumbbell Straight Arm Raises

- Standing up tall with a dumbbell in each hand
- Palms facing down control the weights out to your sides, raise the arms 
  up until the are parallel to the floor
- Lower back down weight by sides
- Repeat

Standing Dumbbell Lateral 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)

Superman Plank

W2/D1 -  Back & Shoulders + Core

Victoria

Catalina

Thanks Magnus! Looking forward to your program for the next 6 weeks!

Meagan

W1/D1 - Legs + Core (Female)

Alea Conte

W1/D2 - Back & Shoulders + Core (Female)

Charlotte Mandich

W1/D3 -  Chest & Arms + Core

Never in a million years did i think i could be this strong and get those muscles that i have. The best feeling in the world 🌎 
I’m so grateful for your help Magnus🙏🏼 ❤️

Stir to the pot litteraly finished me 💪😂

W1/D4 -  Legs + Core

Nélida

W2/D2 - Chest & Arms + Core

Cynthia Bartek

W2/D3 - Legs + Core

Struggle with dragon raises.  I’m a there a good modification for those?

Nice 🔥 the superman plank was a good finisher 👏💪

Audrey

W2/D4 -  Back & Shoulders + Core

Training with playbook app and you its the best thing I like to do when I have some time left as a full time working mother.
Thank you for your fast and result giving programs 🙏🏼💪😍

I loved it ! Increased the weights as you adviced and it was tough ! So sorry I can’t put pictures on IG but I have severe body dysmorphia. But this program makes me feel strong !! 💪👏

Love everything about this workout and the majority of your workouts!

W2/D1 - Back & Shoulders + Core

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