Name: Playbook - Magnus Lygdback - W2/D2 Back + chest + core
Uploaded: 2023-10-09T14:34:39.019Z
Duration: 45 min
Description: W2/D2 Back + chest + core

Rebecca

Man those push ups... I can feel the burn on my arms

MegaGirl611

Livi

Veronica

Burning like crazy. Up the weights from last

Steve

Destiny

Great workout 🏋️‍♂️ 🔥💪😊🥵!!!!!!

Willard

Gonna keep posting til you answer lol. But why are there no variations to the routines week after week. Wont the body get stagnant?

Danielle

Great workout, would love to be able to track weights used

Regina

Technic on eccentric push-ups was much better the 2nd week :)

Hendrik

laura Wence

So hard but SO fun! 
Feeling stronger from last week. 💪

elinor ädling

Not sure about how many legs constitutes a rep (both or 1?)….. so i might have done double. I’m beat!

Katherine

Are the ab super set reps 12 per side or 12 total. Please let me know!

Anna

Great! I was able to go a set heavier in most of the weights (except for the flies; those muscles are just a bit weaker right now). I am not looking at the scale for now and am just noticing an improvement in how I feel, my posture, and how my clothes fit.

Dani

Lisa

Rachel

Working on my twist with leg kicks, so far I can do only 8x with good form

Franziska

Chandrika

Holly

Luis

Smudgie

Sham

Grizel 

Justin

Finally able to do the push ups properly!! Feels good to keep getting stronger and form improving. Great workout! 👊🏻

Alicia

Joanna

Short breaks to keep exercises on the HIIT make up head workouts that much more impactful

Kyle

When I started this I couldn't do 1 proper push up. Now I can do 15. Thank you Magnus

Workout is great. One question though - should I try to level up between sets of the same exercise? Or should I wait to try to do the full set at the higher weight? For example with the wide pull downs, I can do one set of 12 at 70 pounds, but I don't think I could do all 12 reps at 85, the next weight up. Should I try and then switch back to 70 in the middle of a set?

Puja

Alea Conte

Leigh

Ezaura

Rosa

Arms are looking stronger ...looking forward to watching more definition come through with the shedding of the top layers in the upcoming weeks/months. 💪

Bethany

Nikita

Amalin

Alessia

Jacki

Jenny

Sonia

Liza

There are some exercises I can’t do; either to physical injury or I do not have strength.
It would be great to offer alternatives to some harder moves. 
Thank you

Maturos

Love your whole program! I’ve been needing to get back into a real routine and your program was exactly what i was looking for! Love pushing myself with your workouts :)

Robyn

The last two exercises are crazy hard! Good workout though!

Sarai

* Warmup
- 5 min assault bike (or rowing machine)

* Workout 
- Wide grip pull down 3 x 12
- Push-ups max out  x3 (finish last couple reps on knees) 
- Alt standing dumbbell rows 3 x 20

Superset  
 - Reversed fly on incline bench 3 x 12
 - Dumbbell flys on flat bench 3 x 12

Core superset 
 - Crossover mountain climbers 3 x 12 (6 each side)
  - Rotational twist with leg kicks 3 x 12 (6each side)

- Nice controlled pace
- You can use a stationary bike

Assault bike

- Accelerate as you pull down and slow to release 
- Squeeze your back at bottom of rep
- Don't swing, control your posture

Wide grip lat pull down

- Push-up on your knees into a half plank position
- Bring your knees up to full plank

Eccentric Pushups ( max out )

- 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

- Lay on an incline bench (feet touching floor)
- Back straight with chest touching seat 
- Accelerate into a fly (slight bend in arms) 
- Slow release back down

Reverse fly on incline bench

- Back flat on bench
- Arms slightly bent in
- Start with a light weight to make sure your form is correct
- Down slow and explode up, touch the weights slightly at top of rep

Dumbbell flys on flat bench

Superset

- Plank position 
- Touch your knee to your opposite elbow 
- Beginners 3 sets of 10 reps

Crossover mountain climbers

- Start in plank position
- Rotate your leg through and shift your weight to your back foot and arm 
- Kick our your leg as it rotates trough

Rotational twist with  leg kicks

Core superset

W2/D2 Back + chest + core

Elorie

Did not allow me to press 5 stars. My hands were shaking after the last exercise😊

Great workout! Windmill was a bit difficult for me

Madeleine Holmberg

W1/D1 Cardio + legs

My arms were shaking by the mountain climbers! Great workout though!

Christa Lamont

I had to reduce the repetion 'cause my left arm cant keep going, guess I have more strength in one arm than the other.

W1/D2 Back + chest + core

Excellent workout! Great to pair with 30 day booty challenge. Thank you!

Melanie

W1/D3 HIIT + arms

That hand to feet ball thingy..it buurrrns

Stability ball pass and deadmills kill me every time

W1/D4 HIIT + legs + core

Maria

Great! I spent the last 3 months focusing on nutrition and sleep and started your Wonder Woman program at the Yard in Hermosa Beach this week. I LOVE it!! Thank you for sharing this!

MICHELLE BENNETT

W1/D5 Chest + back + core

Had to modify on the rainbows, but got it done

I can’t handle all the windmills, but apart from that it was great😊

W2/D1 Cardio + legs

Nicol

W2/D3 HIIT + arms

Awesome! I feel I can do more but at the same time I feel exhausted

So tough to start with this after a longer exercise pause, but I’m all the more proud I did it💪

W2/D4 HIIT + legs + core

Man still feeling exhausted after an extra day of rest. Is less but I still feel the exhaustion. Kinda difficult to do the last excercise but I did it!

Lena

W2/D5 Chest + back + core

I love the combination of movements in this workout. I feel stronger and faster every time I do it.

Izzy 

Great! I did 14 windmills up from 6 week one!

W3/D1 Cardio + legs

My arms!!
I still feel that my left arm give up first, trying to fix it.

Finally actually touching knee to elbow on the cross overs

Sofie

W3/D2 Back + chest + core

I could see that I was more stronger, those hollow hold nailed it!

W3/D3 HIIT + arms

I couldn’t finish the very last exercise I feel I’ll today but I still did as much as I can

W3/D4 HIIT + legs + core

Nichole

W3/D5 Chest + back + core

Leg 🦵 is on the best days 😍🔥😊🏋️‍♂️!!!!!

W4/D1 Cardio + legs

Great workout 🏋️‍♂️ 🔥😊💪!!!!!

Those rotational kicks are still the hardest part of workout for me! Thank you!

W4/D2 Back + chest + core

Getting stronger each week. Love the log feature to compete against myself and see when I’ve scaled up 💪🏻

Barbie

W4/D3 HIIT + arms

Leg day is on the best days 😊🔥🦵!!!

Ya a esta altura se me vuelven repetitivos los ejercicios 😅

Loreto Pizarro

W4/D4 HIIT + legs + core

Charlotte

W4/D5 Chest + back + core

Great workout 🏋️‍♀️ 🔥🦵😊!!!!!

A esta altura repetir los mismos ejercicios y las mismas repeticiones se vuelve muy rutinario

W5/D1 Cardio + legs

Alejandra

Feeling the heat from that workout 🏋️‍♀️ 🔥💪🦵🔥🔥🥵!!!!!!!!

W5/D2 Back + chest + core

My arm day is on fire 🔥 💪🔥😊!!!!

I see such a difference already! Awesome workout 💪🏼

W5/D3 HIIT + arms

Whitney

W5/D4 HIIT + legs + core

Great workout 🏋️‍♂️ 🔥😊!!!

W5/D5 Chest + back + core

Last exercise always such a challenge for me have made a slight improvement but can’t do more than 10 reps

W6/D1 Cardio + legs

Crushed it! Feel so much stronger on my last week! Thank you!!!

W6/D2 Back + chest + core

Week 5 feeling stronger tighter happier and just AMAZING 🤩

W6/D3 HIIT + arms

It’s always a 1000/10 with you magnus 🦵🏽🔥

LisaMarie

Great workout 🏋️‍♀️ 🦵🔥😊!!!!

W6/D4 HIIT + legs + core

Tarrah

Brilliant program! 💪🏻💪🏻💪🏻

Done this routine a few times great workouts. Done all of the others too. Can’t wait to start the latest routine you have added recently.

W2/D2 Back + chest + core

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