Name: Playbook - Magnus Lygdback - W2/Day14: Cardio + Back & Outside Shoulders
Uploaded: 2023-10-09T14:34:39.130Z
Duration: 45 min
Description: W2/Day14: Cardio + Back & Outside Shoulders

Alea

It’s always a great workout; skipped the cardio though due to recovery from illness.

Gabriela Zerger

Love it, I finally could do the dragon kick exercise!

MegaGirl611

Cecilia

Yvonne

Was able to increase the weight on a couple sets today.

Geneva

Willard

Lauren

Reece

Feeling weaker on lat pull downs than normal

Jordan

Mars

Dominika

Hej Magnus, jag tycker programmen är otroligt bra och har gett jättebra resultat. Vad jag saknar är mer utförlig information om antal reps per eller ben. . Är det toa. Ser inte längre vad jag skriver.

Paola

Do dragon kicks target lower abs or lower, mid, and upper abs?

Layne

Definitely noticing a difference in my muscle tone so far. Seeing change already is amazing!

Christine

Anja

2 in 1 day. Paying back my cheating 1L icecream from yesterday. 😶‍🌫️😶‍🌫️💩

Nur S*

Sahar Whitley

Rebecca

Killer upper body workout 💪🏻💪🏻💪🏻

Sofia

Katie

Alea Conte

Amanda

Justin

Jenn

Great! Upped the weights and am feeling great!

I can finally feel my back and arms working properly and not taking the strength from the biceps !

Olga

Wow! I honestly didn’t think I would be able to finish today, but I did it! I am exhausted; in a good way of course. My body is definitely feeling the work.

Thank you Magnus!!

Kendi

Ola Zwawiak

Alivia

Data

I did bad. Not you, I got a headache during the workout and almost didn’t finish…

Leah Victoria

Feeling the consistent progress is building my confidence

Caitlyn

Erin

Mika

Great! Loving this app! My gym is open so I really can get into it

Jill

Abs on fire after the last superset! 🥵

Aubrey

Decided to up the weight on the plank rotations. Unfortunately, I now know they're more fun when they're harder. :)

Abby Joslin

Great! I notice this program is 4 weeks long. Do you have the full program available?

Wendy Ebbs

One of my favourite work out in this programme ✨

Marieta Tisheva

Congrats for completing the 2nd week. Hopefully you are starting to feel amazing and loving the program so far. 

This is the exact program I use for the superstar clients, so you can appreciate how hard they are working. 

Week 3 we pick up the cardio again. We go from 6 cardio sets in the beginning to 8. Let's do this!

Assault Bike

- Palms facing down
- Slow and controlled as you pull the bar down
- Controlled to release back up

Lat Pulldowns (Wide Grip)

- Start sitting down, slight bend in your knees, back flat, core tight
- Bring the cable in towards your abdomen
- Slow and controlled

Cable Row

- Start in a plank position 
- Reach for Dumbbell with the outside hand
- As you open up your body into a side plank position reach the Dumbbell up directly above you, arm should be straight
- 10 reps each side

Dumbbell Rotation (Push-up Position)

Complete 12 reps of each exercise, then take 60 secs rest. Do this for 3 rounds!

- Stand up tall
- Cable pull straight arm to the side
- Slowly release back down

Cable Straight Pull

- Start in an athletic stance, knees slightly bent
- Bend down keeping back flat lower dumbbells just past your knees
- Explode up and reach dumbbells overhead
- Lower back down

Dumbbell Shoulder Raises

Superset A

Complete 15 reps of each exercise, then take 60 secs rest. Do this for 4 rounds!

- Start upright with a dumbbell in each hand
- Lift arms straight out to the side until they are even with shoulder height
- Slowly lower back down

Dumbbell Lat Raises

- 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)

Superset B

W2/Day14: Cardio + Back & Outside Shoulders

Emily

Lucy

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

Terri-anne

Phyllis

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

Emma

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!! 💪🏻

Courtney

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

W2/Day11: Mobility + Chest + Arms & Core

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/Day14: Cardio + Back & Outside Shoulders

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