Name: Playbook - Magnus Lygdback - W2/D4 Legs
Uploaded: 2023-10-09T14:34:39.058Z
Duration: 45 min
Description: W2/D4 Legs

Mark

Genifer

Amazing leg burner and core building finish. 
What is a good calf workout to integrate into this workout?

Jonathan

Amman

Jason

Brandon

Marek

Zach

Ed McCready

Mathew

Great workout! In need of a wheelchair now...

Jack

Would love to see you add weighted Cossack squats to this.

Colman

Hej hej Magnus!
Det här programmet är jättegalen och himmlabra! 
Tack så mycket från Boston. 
Jan

Whooped my butt! Dead mills are a crazy start, love it!

Nicholas

Good workout, har with the "manual push" of the threadmill.

Melinda

I've got so much better at stirring the pot!

Shrey

Threw in sissy squats on hack squat. Legs are tight!

Myles

Alexis

GEO_NUS

Joining everyone else... Those deadmills! WOW

Logan Martin

Matt

You get what you put into it. Today I did my all and a puddle of sweet and shacky legs. Awesome as always

Steve

Great quick leg blast- great burn with the mini bands. Thanks Magnus!!!

Chris Cecile

Excellent work out. Great challenge. Can’t wait to see how this affects my cycling

Brent

Martin Grönwall

Emma

Faith

Very good leg workout as always. I dare not do deadmills at my gym so changed it to a 5 min sprint or faster running after walked 10 minutes to the gym.

Karri

Medicine ball was slippery but it was fiire!!!!🔥🔥🔥

Joem

Awesome leg day!  Do you have any alternatives for the leg extensions in case I don't have access to a machine?

Merlyn

DeAnn

Sterling

Felt like I needed a cooldown from the warmup … rough stuff, man!

Aaron Echegaray

The dead mills I couldn’t finish it burs too much!! 
The steer the pot 30” 3 series I did, also burns!!!!

Alejandro Perrino

10 min deadmills for warm-up!? That hurt!😆

Josipa

Aldair

Willard

Joey

Kuba

The works out were amazing except for the dumbbell lift. It was messing up my back even though I kept it straight.

Mirza

Peter

Hendrik

Day4 Legs
 
- Warmup Deadmills 5-10min
- Banded Side walk /Crab walk 20 steps on each side x3
- Banded Skater walk 20x3
- Deadlift Dumbbell/Barbell 10x4
- Bulgarian Split Squat 8 on each leg x3
- Leg Extension 10x3
- Stir the pot 1min x3

- Treadmill turned off 
- Walk or jog on a stationary treadmill

Deadmills

Banded Side Steps (20 each side)

- Place a band around your legs above the knee.
 -From a nice stable position walk forward with the bands adding  resistance
- Do this with intent- no rushing the movement.

Banded skater walk

- Gradually lower the dumbbells and explode up
- Keep your back straight (could set a cup on it)
- Legs slightly bent

Deadlift with dumbells

- Place one 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 (8 each leg)

- Tight posture, back straight on seat
- Drive legs up and hold for 1 sec at top

Leg extension machine

- Hold a plank position on the stability ball 
- Move your forearms in circles for 1 min
(Beginners aim for 30 seconds)

Stir The Pot

W2/D4 Legs

It was pretty quick. I see how I feel tomorrow 😁

Artur

Excited to start a new workout. Went well but insecure on the deadlifts. (Technique).

Starting back strong! Gonna push myself hard these next six weeks!!

Christopher Uhey

W1/D1 Legs

Had to modify the bench press with chest press..

Mikaela Secore

W1/D2 Chest

Gabe

W1/D3 Back

W1/D4 Arms

I didnt think I was as gassed as I thought I was. Then the stairs on the way out said otherwise.

Superbra träning :) (Ordningen på pyramidövningen hade hamnat fel i listan)

Stefan Franzén Hartzell

W1/D5 Legs

It's in my first real attempt at the bench press today at 135 for six reps!! I'm proud of myself but my shoulders not happy with me. thankfully these rotator cuff exercises should help my shoulder problem!

Did better the second time around. Bottom under press is tougher than it looks! Dragon kicks had people side-eying me a little 🤣 but I don't care. I upped the weight until I got a good burn and yeah... This was a good workout.

W2/D1 Chest

Loved this one. Finally getting hang of it.

Evan

W2/D2 Back

Pushing through the March blues when the new year motivation starts to wane! Let's stay consistent, forgive ourselves if we miss a session/need a break, then get back on track as soon as we can. 👍🏻❤️

Viky

W2/D3 Arms

Good workout. Added some sets to make sure everything got hit hard. I'm liking this workout!

W2/D5 Chest

Picking up where I left off after a coupe of weeks and an elbow issue. Gotta keep those gains up.

Vincent

W3/D1 Back

Good deal. With the rotational twists, I noticed a bit of pain in the groin while doing it. Oscillating between whether that’s poor form or poor hip strength. Flattening out my back foot and making sure to shift that weight definitely eased the discomfort

Phil

W3/D2 Arms

A bit too much choreography with the bands. Any pointers on how to practice those exercises?

Petter Stalin

W3/D3 Legs

Good stuff. Old shoulders can't handle bench press but I worked around it with cable station and pec deck exercises. We need "busted old veteran" versions of these workouts!

Be great if the app tracked your weights lifted from previous week and populated this weeks exercises with those weights. So we could adjust incrementally over time.

Hayden

W3/D4 Chest

Wow incredible pump! Worked through it quickly!

W3/D5 Back

Definitely a good workout. Arms are smoked.

W4/D1 Arms

Worked up a sweat 💦 towards the end stirring the pot 🍯

W4/D2 Legs

Great! Added barbell bench
135 - 3
155 - 5
165 - 5
135 - 5

Chest & shoulders feeling the incline, smooth day overall

Fabian

W4/D3 Chest

W4/D4 Back

Wow one of the more difficult ones. Enjoyed it!

Good workout. Rep and set counts are increasing. Sneaky.

W4/D5 Arms

W5/D1 Legs

W5/D2 Chest

Fantastic pump! Felt it in the back. Wish there was more variation tho!

How come there’s no battle ropes in these workouts? I saw your YouTube video about this program and you used B-ropes for that movie role

W5/D3 Back

For some reason this week I struggled with leg kicks lol the week before no problem, time to lay off of 🍞

W5/D4 Arms

The Northman program is very repetitive. I’ve come to the point where I don’t look forward to arm day with all the bicep sets, or legs with banded shuffles.

John

W5/D5 Legs

Fantastic chest pump. Added more weight to the bench press

W6/D1 Chest

No other training program has ever given me these results. Absolutely great

Marcus

W6/D2 Back

Felt a bit tired in my muscles today. I guess because of poor sleep and nutrition...
But great workout.

W6/D3 Arms

W6/D4 Legs

Reached new gains. Feeling more confident with my lifts. Happy to finish and also wanting more!!

Movements lack, repetitive exercises, geared for 1st time gym users. Unfortunately not for me.

Lawrence Sokol

Second time doing this routine it's so awesome 👍

W2/D4 Legs

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