Name: Playbook - Magnus Lygdback - W2/D1: Back & Shoulders + Core
Uploaded: 2023-10-09T14:34:39.009Z
Duration: 50 min
Description: W2/D1: Back & Shoulders + Core

Alejandra Romero

Christopher Uhey

Awesome! Love the variation from last week. ✌🏻

Melinda

Had to adjust and not do sprints cause of leg day yesterday and it wasn’t great for recovery for
Me. Went for a zone 2, 15min run

Jenn

Amman

Instead om kg for the treadmill it should be min/km

Mats

Bart

I have bad plantar fasciitis right now so instead of treadmill sprints I do sprints on the elliptical. Set it to 18 resistance and go to town.

Ryan

Back on it. Been a tough work out but worth it.

Philip Malpass

Amazing workouts I can see a difference in just two weeks getting leaner and stronger thank you Magnus

Rachel

James Reyes

Daniel Topete

Nadim

Alejandro Perrino

Dollie

Yvonne

Edward

Shane

Anthony

matt

Cat Plank .. man that was tough after all those shoulder burn outs. Great stuff.

This was a good one.. definitely got my shoulders..

Brandon

Can’t think straight after this workout.🤙

Feeling wonderful 🔥💪😊🏋️!!!!

Willard

ROBERT

Kellen Riley

Kaspar

Couldn't do back flys because of a broken machine. Did face pulls instead.

Jeppe

Ricky

Yann Shah

Anil

I love back day and some great variety 💪

Leigh

Fly Machine was tricky because it was 20 reps per set!  But a really great workout!  Love the close-grip pulldown!

Gabriel

Basti

Mika Terrell

Had some trouble with the leg raise’s. Due to some low back tightness and limited range of motion but otherwise great workout.

Jose

Challenging and new stuff, love it and those dragon flags are 🔥

Hamza

Hassiel

Felt great! Worked all back muscles 💪🏽

Luis

Christer Madsen

Gary Rankin

Couldn’t get a proper bench for the core

RandlinBrazil

Christian

I didn’t quite understand the cat plank. What part was it supposed to work in the core? Was I supposed to squeeze in the upper at section?

Will 

Welcome to Week 2! Some new workouts this week as well as a slight change in intensity. Hope you're building more confidence in the program now. 

Consistency is key, so keep pushing!

- Jog on a treadmill or outside for 5 mins

Treadmill Warm-up

- First two sets are 90 second sprints with 90 second rest 
- Second two sets are 30 second sprints with 30 second rest

Treadmill sprints

- 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
- Straight back, not curved 
-  Squeeze your back at the top of the rep

Barbell row

- Sit up with a straight back 
- Accelerate back and squeeze your shoulder blades
- Lower gradually

Back fly machine

- Slight bend in your knees and angle your back (keep back straight, not curved)
- Drive down keeping your arms straight 
-  Squeeze your muscle at the bottom of the rep 
- Release slowly

Straight-arm pulldowns

- Feet together with firm, straight posture 
- Slightly bent arms, raise them above your shoulder line 
- Don't swing or go too heavy 
- Release slowly

Lat raises (side shoulder 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)

Keep position steady while arching your back. Elevate to the tips of your toes.

Cat Plank

W2/D1: Back & Shoulders + Core

Age 39, height 6 ft, weight 270 lbs, hard as heel ofr someone who hasn't done anything this intensive since getting out of the Marine Corps 12 years ago. This core/ leg workout is definitely going to be a constant in the books for me.

Michael Grabowsky

Hooshang

W1/D1: Legs + Core

It was a good workout all together. My belly fat got in the way of full rotation, but overall, I got the hang of it, and I think I did pretty good.

Monini

Almira

W1/D2: Back & Shoulders + Core

Omar

W1/D3: Chest & Core

My shoulders still hurt from yesterday. But my arms are gonna hate me for the weekend

Mitchell Bauman

Nice workout. Felt strong today! 👊🏼💪🏼💪🏼

W1/D4: Arms + Core

W1/D5: Legs + Core

Had to change dumbells to smith machine since my shoulder rolls out of place often. But still a killer time!

For the ones with poor eyesight could you make the font larger or in bold when viewing previous workouts

Karl

W2/D2: Chest & Core

So much wish for you to do a three day split heavy weight lifting program for women in pre menopause, menopause. So we can do cardio separately.

Anna

It was a good day for these! The gym was packed but I felt like im getting better in my ability to do these

W2/D3: Arms + Core

Fun! Like the excersices and variation from last week. Felt strong.

Totally misjudged this workout! It was way more challenging than I expected! So fantastic

W2/D1: Back & Shoulders + Core

Community

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