Name: Playbook - Magnus Lygdback - W2/D1
Uploaded: 2023-01-02T14:01:12.505Z
Duration: 60 min
Description: W2/D1

Marek

Jordan

Marc

Andreea Cz

Rebecca

Marieta Tisheva

Leigh Searles

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?!!

Kevin

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

Tobias Englund

Åsa Zandelin

Great! But I am still hating leg days! Haha

Diana

I hate deadlifts. For good reason it's the only exercise with the word "dead" in it 😅

Charlie Micames

Sahar Whitley

Kristen

Tristan

Sabrina

Mario

Carlos

Yvonne

Wobbly legs... I'm crawling now, not walking 😂🔥

Sofia

Love to start the week with a great leg session! The supersets are 🔥

Emmelie

W2/D1 complete-abs are cramping 😅 great workout!!

Johno

Another week begining, another reason to push harder, and legs is a perfect way to start the week.

Jaybird19

Great workout. Love the integration of bands and abs on this one

- 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

Solid! Really nice to have the programming done for you and from a dependable source. Looking forward to the rest of the program!

John

Just finished the tomb raider. Hoping to shred on this workout.

lore

Was nice and a great workout for day one back to the gym after a 7 month break. I definitely need to work on the curtsey lunges and I could only do them assisted and without the band to stop me from falling over 🤣

W1/D1

The kicks to the side in the last one really killed my legs. Any alternative to it?

W1/D2

Anna

Fantastic arm workout! Loved it! I was able to up my weight on all! Thank you!

Michael

W1/D3

Good workout, just a little short. Added jump rope and weighted marches at the end for a little more burn.

Timothy

Ryan

W1/D4

A bit less variety than we're used to. Still good though!

Nice but a bit to short…would love an extra set of abs at the end

Hans

W1/D5

W2/D2

I loke how pumped my arms are after this workout.

Pranay Sinha

W2/D3

I had to replace leg press with barbell squat, but it's still a great leg workout!

Anybody who did every rep of this workout has legs of steel. Proud of you all!

W2/D4

W2/D5

W3/D1

It becomes easier and easier for me 💪 super happy

Brandon

W3/D2

This one is always exhausting, but the pump is real.

Donaciano Rocha III

Data

W3/D3

Almost skipped because it was a long day. Got it done! LOVED it!

Linda Petersson

W3/D4

Loving it!!! 💪🏼💪🏼💪🏼💪🏼

Saul

W3/D5

Just as I thought it was easier, we a 24degree day here

Those dragon kicks... it's REALLY tough to do all of em without recruiting my lower back!! When I hit that point, the Pilates short spine massage is a great way to address the abs without straining my lumbar region 😊

W4/D1

Love this workout program! Feeling it everyday!!

Matthew Lawless

W4/D2

Faisal Patel

Went well... Tired in my arms and shoulders now 💪🏼

W4/D3

Great workout. Fun, felt strong today and upped the weights and reps.

Took two days off because of my schedule this week, so this was a good re-entry point. Definitely got the blood pumping.

W4/D4

Good end to the week!! Back at it tomorrow

Ending/Starting the week strong here. Pushed the pull-ups and push-ups a lot farther this week. Fought through the fatigue and felt a lot more confident in the pot-stirrers

W4/D5

Charlotte

W5/D1

Not my favourite workout. No airdyne bike today. Did some rowing. Also had to rearrange the order due to some renovation in the gym.
Upped the weights on some of the excersices. 🙌🏼

W5/D2

No intervalls today but upped the tempo in the last minute of the warm up.
Upped the weights of the skull crushers and some other weights. 💪🏼

W5/D3

Christer Holmin 

Into the last week!!! I found it had gotten easier to do but progressively more challenging!!

This has become a welcome addition to my Friday routine. Short and sweet, juices the glutes, and sends me out into the weekend feeling better.

W2/D1

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