Name: Playbook - Magnus Lygdback - W2/D1 HIIT + legs (hinge dominant)
Uploaded: 2021-10-05T12:46:30.681Z
Duration: 35 min
Description: W2/D1 HIIT + legs (hinge dominant)

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

laura Wence

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

Rebecca

Leigh Searles

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 Daniel

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

Dora

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 Overmier

Charlotte

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

Carlos

Gabi

Gilberto

Data

Kavita

Scully

Would be great if you could show alternative exercises as some smaller gyms don’t have all the equipment! :)

Esther Gmr

Love this workout 🏋️‍♀️ thanks u

Sham

Lisa

Phoebe Chieng

Irene

Mika

Maybe add an ability to add how much weight we lift with each exercise. For example, this week I’m doing deadlifts with 60 lbs each rep, and next week I’ll remember that I did 60 lbs and maybe try 70. Otherwise, I’d have to right that info down in my Notes app to keep track of my progress.

Sania Tran

Kristiina

Dania

Jobbigt och jätteskönt pass 😵😅 Superset med boxhopp är ju verkligen lite grymt hördu 🤗

Tiring but I feel very accomplished! Thank you!!

Annie

Aneesha

Helvete vad jobbigt! Thank you Magnus for making this 4 kids mother ritning 50 in better shape than ever. 💪🤗

Anna

Kelly

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

W2/D1 HIIT + legs (hinge dominant)

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