Name: Playbook - Magnus Lygdback - W2/Day11: Mobility + Chest + Arms & Core
Uploaded: 2023-10-09T14:34:39.094Z
Duration: 45 min
Description: W2/Day11: Mobility + Chest + Arms & Core

Courtney

Phyllis

Alea

Jenn

Taylor

Catherine Adley

Kristen

Yvonne

Yaritza

Best workout ever 🥵💪🔥😊😍!!!!!!!!!!

Willard

Lauren

Good, but still would like an alternative to bear crawl..

lore

Upped weight on some and or reps. Omitted plank pull through due to injury. Arms are trembling! Thank you!

Reece

One day I’m going to figure out these bear crawls haha

Jordan

Mars

did all reps this time and heavier! i am literally getting stronger and its only been two weeks. thanks magnus

Dominika

Sahar Whitley

Increased some of the weight! Last two supersets are killer.

Christine

Natasha

The UK’s heat wave made that so much harder but it’s so worth it when I can see the difference in my body shape! Thank you!!

Emma

My favorite workout so far, up’d weights and died in the last superset

Selina

Amazing!!! Happy Bday to the best Trainer in the whole world!!!!

Rebecca

Anna

Rachel

That core workout at the end kills me every time

Katie

Andreea Cz

Megan

Connie Dale

Alea Conte

Those extra bear crawls killed me! Thank you!

Feeling so strong! And really starting to see results (: love how the increase in cardio tests and challenges you. Also makes the lifting so much harder.

Hannah

Tarrah

One month progress and I see the difference

Jessica

Great workout today. I feel the burn in my arms and chest. 
Thank you Magnus

Kendi

Claire Bishop

Olga

Ola Zwawiak

Maturos

Alivia

Regan Krager

Ok. But I still hate windshield wipers. 😜 My arms hurts...

Melinda

Data

Could only manage 10 on either side total 20 reps x 4 sets of last exercise 
Hopefully next time I’ll get to 15

Two extra bear crawls today for week 2. Good luck! : )

- Swoop your arms in a circular motion
- Keep your back flat, core tight

Bear Crawls

- Legs on the floor or ground
- Back flat on the bench 
- Lower down slowly and explode up

Dumbbell Chest Press

- Lean forward
- Cables should hold some of your weight
- Open and close arms like you are opening and closing a gate

Flys with Cables

- 10 reps per side
- Use a challenging weight
- Alternating sides

Alternating Bicep Curl

- Lay flat on a bench
- Lift 2 dumbbells straight overhead
- Bend your elbows and slowly lower the weights towards the back of your shoulders 
- Press back up

Skullcrushers

Complete 12 reps of each exercise, then take 60 secs rest. Do this for 4 rounds!

- Lean forward slightly 
- Elbows tucked by your head
- Pull quickly and release slower
- Squeeze tricep at the top

Cable Tricep Extensions

- Start with ropes in hands arms hanging down in front of you
- Make a curl motion with your arms, curls ropes up towards your chin
- Slowly lower back down

Bicep Cable Curl

Superset A

For your second superset you will perform 1 min of windshield wipers, then 30 total reps of side plank pull throughs (15 each side) followed by 60 seconds of rest! Complete this for a total of 4 rounds!!

- Keep your back and shoulders pressed to the ground 
- Arms our to your side to help you balance 
- Legs straight in the air and rotate side to side
- Try to only rotate your pelvis/hips
- Beginners 3 sets of 16 reps

Windshield Wipers

- Start in a plank position with a dumbbell in one hand
- Reach the Dumbbell through the opposite arm and then pull the Dumbbell though while opening up your body into a side plank position with the weight directly above you
- 15 reps per side

Side Plank Pull Throughs

Superset B

W2/Day11: Mobility + Chest + Arms & Core

Emily

Lucy

Jessika

W1/Day1: Cardio (HIIT) + Legs + Core

Terri-anne

W1/Day2: Cardio + Back & Outside Shoulders

Marie

Good. Had to modify some for my fitness level but was still challenging and very fun combinations of exercises.

W1/Day3: Mobility + Chest + Arms & Core

So good. Made modifications on one exercise. But made it through the entire workout which is a feat for me.

W1/Day5: Cardio (HIIT) + Legs + Core

Really wasn’t in the mood for working out today but glad I showed up and did it!! 💪🏻

W1/Day6: Cardio + Back & Outside Shoulders

W1/Day7: Mobility + Chest + Arms & Core

W2/Day9: Cardio (HIIT) + Legs + Core

Monet

W2/Day10: Cardio + Back & Outside Shoulders

Still waiting for my body to get used to this workout, I’ve never been achy for this long. I mean all body parts let me know I did something.

Star rating for me. Happy to get through it, but hurt my neck earlier in the day. Unable to do sprints or stir-the-pot :(
AWESOME SESSION THOUGH!

W2/Day11: Mobility + Chest + Arms & Core

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