Name: Playbook - Magnus Lygdback - W2/D4 HIIT + legs + core
Uploaded: 2023-10-09T14:34:39.085Z
Duration: 45 min
Description: W2/D4 HIIT + legs + core

Mayelin

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

MegaGirl611

Rebecca

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

Livi

Anaïs Afrika

Veronica

Nichole

Having an old leg press that is not free weights l, I do single leg presses which are crazy

Steve

Paola

leia mischa

Destiny

Feeling the burn 🔥 😊💪🥵🏋️‍♂️!!!!!!!

Willard

Muy duro el entrenamiento 🥵 me encanto

Loreto Pizarro

Dani Smith

Crushed it! Last one still difficult to do and kills me every time! Thank you!

Hendrik

Anastasia

145lb thrust, 20lb (aside) Belgium squat, finished with deadlifts 165lb

Anna

I like doing glutes and core!  Agree with a previous comment that the sets for leg press are different in the overview vs detail with the video. I end every workout with a round of dead bugs - they’re kind of meditative for me 😊

Sharon Braddock

Regan Krager

Linn Jägmo

Leigh

Hellena

Thanks Magnus! Great as always. Alternatives for each exercise would be cool, like instead of deadmills maybe sled push.

Shannon

Some of the exercise sets seem to be mismatched in difficulty level - I can complete some sets easily but others are almost impossible.  I modify the most difficult ones, but am wondering if I’m misinterpreting something.

Meredith

Ally

Jacki

Alessia

Tameia

Jenny

Monica

My app glitches and doesn't show the videos. It keeps just reverting back to the first video

Ciara

Zein

Maturos

Sarai

Valeria H

Kate

Iula Victória

Miranda

Joshua

Reps aren’t clear. Do I do 12 reps on both legs or each leg?

Allison

Alternative to passing the stability ball? Still very crusher, specially if you push your weights :)

Laia

Lilla Kelemen

Leilani

* Warmup
- 5min TREADMILL
- HIIT Deadmill sprints 30sec x 3

* Workout 
- Leg press 3 x 12
- Bulgarian split squat 20reps (10reps on each side) x3

Swiss ball superset 
 - Knee tuck 3 x 12
 - Side to side 3 x 12 (6 on each side)

Superset 
 - Hamstring curl 3 x 12
 - Hip thrust 3 x 12

- Stability ball pass 3 x 20

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

5 min treadmill

- Treadmill turned off 
- Sprint on a stationary treadmill
- 1 minute sprint with 1 minute rest (repeat)

Deadmill sprints

- Feet shoulder width apart 
- Lower slowly until you are slightly above 90 degrees
- Explode up

Leg press

- Place on foot on a chair/bench behind you
- The other should be in front of you in a lunge position
- Bring your knee down until you almost touch the floor
- Come up squeezing your glutes

Bulgarian split squat

Knee tuck on ball

- Start in plank position with your hand in a chair/stool
- Hop bringing one leg forward 
- Hop and take the other leg to the opposite side
- Increase speed as your feel comfortable

Side to side on chair/stool

Swiss ball superset

- Shoulders flat on ground
- Hips raised off ground
- Roll ball from heels to bottom of feet

Hamstring curl on stability ball

- Get a towel or pad for the center of the bar 
- Find a bench (or thrust bench) 
- Top of back on bench, legs 90 degrees
- Lower down slowly, accelerate up

Hip thrust

Superset

- Keep your core engaged 
- Your arms and legs should be fully extended

Hands to feet pass stability ball

W2/D4 HIIT + legs + core

Really burned the legs was amazing! Could not really hang on with those windmills though! 😅

Ellen

Pernilla

Naomi

W1/D1 Cardio + legs

Not so graceful on the Mt climbers and the twisty things but hey we all gotta start somewhere! Go big or go home! Weakness is a choice!!!!!!

Terri-anne

Wow. Felt so good to feel these exercises WORKING and not  be going through the motions with movements all the time. My new goal is to be able to do this workout and not crumble! 😂Thankyou Magnus!🙏🏽

W1/D2 Back + chest + core

Monet

Alejandra Romero

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

Again all amazing! Really great workout, but I’m still struggling to hit the rep count on the windmills-my wrists must be super weak🤦🏽‍♀️😂

Had to modify on the rainbows, but got it done

W2/D1 Cardio + legs

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

W2/D2 Back + chest + core

W2/D3 HIIT + arms

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!

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

Alexandra

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

W3/D2 Back + chest + core

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

Rosa

W3/D3 HIIT + arms

After a week off I did everything! Feeling stronger

W3/D4 HIIT + legs + core

Sofie

W3/D5 Chest + back + core

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

W4/D1 Cardio + legs

Great workout 🏋️‍♂️ 🔥😊💪!!!!!

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

Oh stability ball pass, you get me everytime

Leg day is on the best days 😊🔥🦵!!!

W4/D4 HIIT + legs + core

It would be awesome if you can see the repetions and pounds you put on the week before, so in that way you can see if you need to increase the pounds and you will see the progress too.

W4/D5 Chest + back + core

More variation later in the weeks. New exercises. Also possible to replace an exercise. I have an injury and cannot do windmills.

W5/D1 Cardio + legs

Alejandra

W5/D2 Back + chest + core

My arm day is on fire 🔥 💪🔥😊!!!!

I see such a difference already! Awesome workout 💪🏼

W5/D3 HIIT + arms

Brian

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

W2/D4 HIIT + legs + core

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