Name: Playbook - Magnus Lygdback - W2/D2 Back & backside shoulder
Uploaded: 2023-01-02T04:13:41.939Z
Duration: 45 min
Description: W2/D2 Back & backside shoulder

Wendlin

WonderWoman

Gary Rankin

Gabriel

Ingrid

Shane

Supinated row.. that’s new and that hurt

David Skuppin

Obliquet twist 1 arm rows destroyed my energy lol

Jaybird19

Sami

Anthony

Edward

Rodney

Feeling pumped 😊🔥💪🏋️‍♀️!!!!

Willard

Steven

New challenges - focused on form vs weight. Great workout Magnus!

Chris

It was great!   Question… exercise 4 and 5 shows 20 reps, which appear to be 10 each side?  Exercise 6 shows 10 reps but clearly that is 10 per side.   Are 4 and 5 20 each side?

John

Cory

Still enjoying this as a more bodybuilding style program.  The volume is fun.

Made me feel better after a tough day , great workout! Thnx Magnus

Tarik

Man o man, the new workouts are outstanding!

Sean

The back shoulder exercise was strange, but I got the hang of it.

Mike

Mathias

Marc

These are my dragon kicks, there are many that are like it, but these ones are mine...without me, my dragon kicks are nothing, without my dragon kicks, I am nothing.

31961Scott!

Fredy Soriano

I like the way the program constantly changes up the workouts and the sequence. Each day has a focus group while hitting associated muscle groups. Today focused back but hit biceps and back shoulders. Nice

William

Intense .. The Dragon Kicks still remain to be conquered, getting better though.

Faisal Patel

It was a great workout for me. I am getting better on dragon kicks than I did the first time I tried it in week 1.

Leigh Searles

Eden

Balanced and brutal.  Hated and loved it.

Juan Carlos

Jason

I didn’t like the side-back exercise. Made my clavicle bone hurt

Christopher Winroth Möller

Jouset

Jeppe

Great workout although I was confused with one of the workouts with being on the side of the bench with and doing a 180 lift, it said 10 reps is it 10 reps on both sides, 5 reps each side or 10 reps each side?

Otherwise great workout!

Stingo

Fun! Like the variety of exercises (compared to Tomb Raider where three days was repeated over and over with the Cardio part increasing). 👍🏼 Some was completely new to me. 😊

Melinda

Pull hard today. Give it everything you have!

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

Treadmill warm-up (or bike)

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

Treadmill sprint

- Sitting or standing (bent over)
- Use triangle handle
- Bring to the top of your chest
- Squeeze your shoulder blades

Narrow grip lat pull down

(start with an easy weight and work up as you get the movement down) 
- Feet together, slight bend in the knees
- Bent over with the back straight 
- Lower dumbbell in front so palm turns to face knee
- Pull dumbbell back and squeeze shoulder blade

Alt standing dumbbell rows

- Single arm row 
- As the dumbbell is pulled up, drive the elbow back while slightly rotating the hips 
- Tighten your core as you row back 
- Squeeze your shoulder blade at top of the row

Dumbbell row with oblique twist

- Lay flat on your side on bench
- Opposite hand on floor for support 
- Lower weight slowly down almost below bench
- Accelerate up and stop a little before your arms are 180 degrees

Back-side shoulder on bench

To increase difficulty, lay as flat as possible (no bend in knee) 
- Feet flat on floor
- Body parallel to floor
- Underhand grip of bar
- Pull the bar in right below your chest

Supinated Grip Row

- 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/D2 Back & backside shoulder

Love the program. Just started Batman.  Can’t wait to see the results

James Reyes

Added a 4th set to the first first 2 exercises and incorporated a a booty band warm up. Loved the Box Jumps 📦

W1/D1 Legs

Very nice. I pushed myself with each set to see where I’m at. Really impressed.

Antonio

Norman

W1/D2 Chest

That abdominal superset really killed at the end 🥴

Miguel

W1/D3 Back & backside shoulder

Cristina

W1/D4 Arms & outside shoulders

The core at the end was nigh impossible. Had to swap with planks, but the runner's high was awesome at the beginning. 

Definitely one of my favourite cardios so far.

Tommy

W1/D5 Cardio & legs

Brad

Clap push ups were a challenge.. something to look forward to conquer.

W2/D1 Chest

Good use of combo sets. Really pushes it!

W2/D3 Arms & outside shoulders

Carlos

Subbed hack squats for the leg press, so my glutes are toast

W2/D4 Legs

I would rather do 100 pushups than run for 20 minutes. Today, I got to do both. I misinterpreted the one arm ball presses and did hand-on-medicine ball pushups. So 64 of those, then my burnouts. Fun workout...

W2/D5 Cardio & upper body

Alejandro

W3/D1 Legs

DOA 10/10 definitely earnt the protein smoothie

The Dragon Kicks were a killer but it was good

Leslie Wood

W3/D2 Chest & shoulders

W3/D3 Back & backside shoulder

Donald Lozon

W3/D4 Arms & outside shoulders

Really enjoyed the amount of reps and til failure. Great workout!

W3/D5 Cardio, back, backside shoulders

Today was my first day back in a while and it was tough. I couldn’t finish my arms gave in and couldn’t do the pushups

Daniel

W4/D1 Chest

Good back workout hitting the majors areas.

Matt

W4/D2 Back & backside shoulder

Such a consistent and effective arm workout!

W4/D3 Arms & outside shoulders

💛💯🙌🔑Make History For YOURSELF Make ALL Your Gigantic Dream's Come TRUE Now!! Never Wait!! 2023 Deepest blessing's Everyone It's Positively Possible!

W4/D4 Legs

Thanks for this series. It was a good workout - right to the point -during this busy season

W2/D2 Back & backside shoulder

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