Name: Playbook - Magnus Lygdback - W2/D2 Back + chest + core
Uploaded: 2023-10-09T14:34:39.009Z
Duration: 35 min
Description: W2/D2 Back + chest + core

Rebecca

Musonda

Great workout 🏋️‍♀️ 🔥😊💪!!!!

Willard

MrsSRH

Fun! Did 20 crunches and knee planks instead and finished strong with 10 L-sits. 🙂

Melinda

The Core workouts were tough but always effective

Amanda

Lisa

Feels lite. Like it needs another round of different exercises for more work.

Connie Dale

Jeremy

Can only get my butt off floor with the L hold

laura Wence

Killer last set.
No platform? Use push-up bars or Dumbbells 💪

Minerva

My gym doesn't have platforms. Alternative to L Press please 🙏

Anonymous

Marieta Tisheva

Ese último ejercicio está perro loco 🙄 no me sale. Cólera.

Keyla

Loving this workout 
Working on the hollow hold to L press, excited to make some progress here

Darlene

Tate

Sahar Whitley

Really good, but had to do the l sit with bent legs. Not sure if that's the best modification or if I should do something else

Puja

Those L holds. Cant get my legs up! My daughter does it easily 😬

Leigh

Amazing and killer! Still haven’t quite gotten the last one down but little by little I will! Thank you!

This one catches up at the end! It’s a slow burn but those last sets 🥵

Jenn

Regan Krager

Regina

Monty

Couldn’t do last exercise L press unable to lift legs up

tiffany agam

Cindy

Jordyn Lucas

What’s the deal with hollow hold L-press?? Holy cow.. anyway of modifying those?  I can’t do them.😣

Claudia

Nadia

I need to improve my push up skills... I couldn’t manage them all...

Hilá

Awesome again, can’t get my head around the L holds but I’ll get there

Gabi

I think the L in L-press stands for lost when I do it 😂

Charlie Micames

Data

Kavita

Rod Mandi Brumfield

Sham

Fråga: när du inte anger vilotiden,  menar du då att man inte ska vila alls mellan seten utan bara köra t.ex. superset 3 ggr nonstop?

Charlotte

Andrea

Loved it modified some of the exercises to cater to personal abilities but other than great back and chest workout!

Shery

Irene

Mika

It would be great to have a timer for breaks :)

Bianca Iorga

Dania

*Warmup
- 5 min rower ( or assault bike)

*Workout
Superset
  - Wide grip pull down 3 x 12
  - Push-ups max out x 3 (finish last couple reps on knees)

Superset
 - Alt standing dumbbell rows 3 x 20
 - Dumbbell flies on flat bench 3 x 12

Core superset
 - Alternating jackknife 3 x 12 (6 each side)
 - Crossover mountain climbers 3 x 12 (6 each side)

- Hollow hold to L-press 2 x 6 (10 sec hold)

- Back straight
- Pull back to bottom of stomach while extending legs

Rowing

Wide grip lat pull down

- Arms aligned
- Accelerate up 
- Back straight

Push-up

Superset

- 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

- Shoulder blades flat on bench 
- Slowly lower weights to below chest line 
- Arms have a slight bend 
- Explode up and squeeze chest

Dumbbell chest fly

Superset 2

- Lay on the floor holding you hands by your head
- Extend one arm and rotate to the opposite side as your come up
- Lift your opposite leg of the floor

Alternating jackknife with rotation

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

Crossover mountain climbers

Core superset

- Need two elevated support stations
- Crunch up
- Press palms down lifting and keeping legs straight

Hollow hold to L-press

W2/D2 Back + chest + core

Maria

Changeling but feels great! It's exactly what I was looking for 👍

Marianna

W1/D1 HIIT + legs (hinge dominant)

Great! First day of this program and excited to see strength growth!

What is a good way to work up to the L press?

Celeste

W1/D2 Back + chest + core

Abner Cassia

That kicked my arms' butts 💪🏻loved this one!

Jessica

W1/D3  HIIT + arms

Great. I am slow but hopefully will get back. It takes me 1 rest day in between two days to come back.

W2/D2 Back + chest + core

Community

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