Name: Playbook - Magnus Lygdback - W2/D1
Uploaded: 2023-10-09T14:34:38.748Z
Duration: 60 min
Description: W2/D1

Eddie

Simon Öhlund

Minerva

Caleb

Ed McCready

Heather

Cload

Petra

Hendrik

This LEG DAY NEVER EVER gets old! 🦵🏻

Sahar Whitley

Austen

Darshan Patel

I love leg day 😍🦵🔥🥵🥰!!!!!!!

Willard

Great workout. Be sure to keep your heart rate up between sets💪

Shane

Probably would be better with a few more reps but really enjoying it! Managed to get my husband to join me!

April

Truth be told, I wanted to ditch todays workout and grab sonic on the way home but here we are. Good stuff sir!

Caleb York

Sean Boudreau

Melanie

Last exercise is very challenging and can be very easy to injure

Julian

Miikka

Great workout! I add to this a set of inner and outer thighs. Thank you!

Martin Grönwall

Marek

Jordan

Marc

Andreea Cz

Rebecca

Marieta Tisheva

Leigh

Aurora

No hexbar, took dumbells today.
Tough and sweaty session, but fun. 😍

Melinda

Sami

Mathias

Christina

Is it just me for does anyone else get the “shaky leg walk” after this workout?!!

Bradley

Alicia

3 kids put to bed... Then THIS?!? 😜💪

Nick Deis

Brandi

Stéphanie

Mark

Ingrid

Upped the weight/range of motion from last week to keep up intensity.

Wendlin Jonas

Tobias Englund

Åsa Zandelin

- Treadmill warmup 5 min
- Treadmill sprints 20sec x4

- Hex bar deadlift 10x3
- Goblet squat 12x3

Superset x3
- Leg extension 12x
- Hamstring curl 12x

Superset x3
- Curtsy lunge 12x (each side)
- Dragon kick 12x

- 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

- Can use a barbell or dumbbells as well
- Chin up, back straight (not bent)
- Tuck your butt behind your legs

Hex bar deadlift

Goblet squat

- Tight posture, back straight on seat
- Drive legs up and hold for 1 sec at top

Leg extension machine

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

Superset

- Curtsy lunge 12x (each side)
- Dragon kick 12x

-Place a band around your legs above the knees
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
-Alternate legs back and forth

Curtsy lunge (super band)

- 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)

W2/D1

Galo

Amazing workout! Such a fun functional routine.

Martha Dever

I had to stop at the dragon kicks. I was gassed and had to get back home

Manny

W1/D1

parke

W1/D2

Sandrelin

Marcelo

W1/D3

To easy, honestly, the programs should be sorted by difficulty, like “this is ideal for beginners” etc… 

Or at least with a note or something

Taylor

W1/D4

Again too easy. I insist that these programs should be labeled for begginners etc.

Brent

Not so hard as the cut program but still nice

Pedro pablo

W1/D5

Wow that was intense, especially picking up the pace on the burnout cardio moves at the end!

W2/D1

Community

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