Name: Playbook - Magnus Lygdback - W2/D2 Back & backside shoulder
Uploaded: 2023-10-09T14:34:39.066Z
Duration: 45 min
Description: W2/D2 Back & backside shoulder

Tommy

I’m training to be like a Robin with a dad bod. I’ll leave Batman to Ben Affleck!

Paul

Great. A beginner version of the Dragon Kick would help

Stefan

Explain more clearly how many sets are to be done on each side

Vehar

That was intense, barely finished every set!!

Johno

Jeppe

Great workout thank you very much. 21 dragon kicks. Will get there soon

JAMES

Amazing back workout. I haven’t had a muscle ache in a while.

Evo Evanov

marko

Finally did all the dragon kicks after trying for 20 weeks !

Taylor Brown

Great workout new exercise kicking my butt but good 🦇 👨

Sefton 

Wendlin Jonas

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!

C Cecile

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.

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.

Chris

Leigh

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

David Wolfwood

It feels good to be back my legs will thank you tomorrow.

Aditya

W1/D1 Legs

W1/D2 Chest

Best and my favorite back workout ever! My lats have never burned like this!

parke

W1/D3 Back & backside shoulder

Mark

W1/D4 Arms & outside shoulders

Much harder than it looked, especially the hollows to L-holds. Failed on the last one on set 3, so paused and did one more to make sure I hit all 12!

Any suggestions for the hollow L hold if I can’t yet do a full pike (with my feet off of the ground)

W2/D2 Back & backside shoulder

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