Name: Playbook - Magnus Lygdback - W2/D1 HIIT + legs (hinge dominant)
Uploaded: 2023-10-09T14:34:38.989Z
Duration: 35 min
Description: W2/D1 HIIT + legs (hinge dominant)

It’s not clear sometimes if 10-10-10 means 10 total or 10 a side

Lieke

Jami

Rebecca

Awesome leg day, best feeling (kind of dead, but in a good way 😄)

Charlotte

Erika

Great workout. Finisher is tougher than it looks

Kenton

That was a tough workout but I loved being pushed to my workout capacity!

Ingrid

I am a pretty serious lifter. Lift 5 days a week. Track sets and reps. Track nutrition. Thought this program would be easy, but it’s serious! This is a real program. Using in conjunction with carbon diet coach. Excited to see the results. Thank you for this.

John

Lisa

Liberty clark

Feeling great 😊 🔥💪🏋️‍♀️!!!!

Willard

Kira

MrsSRH

I struggled through this one after week 1 leg workout. But it’s amazing feeling to finish this

Holt shit. I officially hate the airdyne bike. 🥵😵

Melinda

Yaritza

Cicilia

Anaïs Afrika

Selina

Connie Dale

Jeremy

Never gets easy! For the side planks, do we hold or do hip dips like video shows? Thank you!!

laura Wence

No airdyne so did treadmill and killed me - love/hate that “I’m going to throw up”
Feeling- thank you!

Yvonne

Another good one, my legs and core are getting stronger. I need to cut down on the beer and I’ll be ok.

Mike Anguiano

Anonymous

Avery

Hi, Magnus. When we do the step-ups with weights on the box, do you mean 10 reps total or 10 reps per leg? Thank you!

Sahar Whitley

Julie

Nice! Could use some tips (in the on screen instructions) on how to modify box the jumps so as to not get hurt once legs start to fatigue.

Melanie

Leigh

Can’t breath! Dead. Already sore! Thank you!!!!

I’m training my best friend. I think she wants to kill me.

Regan Krager

Went up in weights today! Tough but a good one 🔥

Jenn

Mariam

Regina

Christina

Kristina Tan

Cindy

Victoria

It was good.  I’m new at the gym and it’s intimidating trying to set up for the hip thrusts so I’m doing it with a heavier weight dumbbell.  The deadlift is also something go I had a hard time with just because of the technique, not sure if I was doing it right so I did it without weights.  The box jumps are hard so I halfway jumped  up with one leg at a time.  Made me sweat though!  Thanks!

Claudia

Hilá

Doriemm

This is my absolute favorite workout! Between warm up and sprints made it .75 miles and 1 mile on the bike with 30 cal sprints. Boom!

Casey

Loved the dumbell and hip up exercises. Haven't done them in a loong time!

Charlie Micames

Warmup
10 min treadmill
HIIT 3 x 30 seconds

Superset
- Hip trust 4 x 10
- Box step ups 4 x 10

Superset
- Barbell deadlift 4 x 10
- Box jump 4 x 12

Finisher x 2
30 Kb swings
30 Sec side plank (both sides)
30 Cal air dyne

- Steady pace that can gradually speed up when you feel comfortable

Treadmill warm-up

- Get your pace and rest down, then pick up speed
- Can leave the treadmill on and jump back into sprint

Treadmill sprint

- Get a towel or pad for the center of the bar 
- Find a bench (or thrust bench) 
- Top of back on bench, legs 90 degrees
- Lower down slowly, accelerate up

Hip thrust

- Use a weight that is challenging for you
- Step on top of box 
- Drive opposite leg up and knee-up through the step
- Get your balance on the way down

Box step up with dumbbells

Superset

- Pay attention to my form
- Keep the back tight and straight as you come through the lift 
- At the top thrust out your hips and lock your back for 1 second

Barbell deadlift

- Jump up with two feet
- Landing feet shoulder width apart

Box jump

Superset 2

Kettlebell swings

- 10 reps on each side, repeated 3x
- Keep your hips elevated

Side plank

Airdyne

Finisher

W2/D1 HIIT + legs (hinge dominant)

Maria

Changeling but feels great! It's exactly what I was looking for 👍

Marianna

W1/D1 HIIT + legs (hinge dominant)

Great! First day of this program and excited to see strength growth!

What is a good way to work up to the L press?

Celeste

W1/D2 Back + chest + core

Abner Cassia

That kicked my arms' butts 💪🏻loved this one!

Jessica

W1/D3  HIIT + arms

Great. I am slow but hopefully will get back. It takes me 1 rest day in between two days to come back.

W2/D1 HIIT + legs (hinge dominant)

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