Name: Playbook - Magnus Lygdback - W3/D1: Upper Body
Uploaded: 2023-01-02T04:13:42.154Z
Duration: 50 min
Description: W3/D1: Upper Body

Willard

Put everything into supersets - hard work

Christopher

Howard

A struggle today but I have no doubt that gave all I had to give and hit failure by the end of every set. Totally wiped out but I feel great. Can feel every muscle in my upper body. Hoping for some good results by the end of everything

Mark

Ohad

Jesus

Rocco Rotondi

A lot more volume. I had to really push it!

Kendall Lowe

Vanessa

Kevin Ohaver

After Two weeks And two days , i’m starting to feel that my body wakes up

Nicolas

Du måste kolla igenom de olika antalet det du skriver i titel kontra text för de står olika på en hel del av passen! Annars grymt

Simon Peyron

I cannot do 10 x 5 sets of clapping push up even on knees.

How should I do it

KeLun Tan

Mario

Chris Pittner

Jacquie Schmidt

Kevin Reid

Kelly

Jack

David

Felicia

My feelings right now:
🎉💪🏼☀️💪🏼❤️

Andrea

Brandon

stacy

Alright, time to start week 3 gang! We gradually pick up the number of rounds in the circuits  and exercises. 

Hope you are feeling energetic and your body is making progress! I'm here for you and would love to hear from you. Tag me in your progress on Insta #mgnusmethod

Do toe taps and then go right in the bear crawl

- Find a step or step up box 
- Touch your toes with speed

Toe Taps

- Down on all 4s 
- Don’t arch your back, keep it parallel to the ground 
- Get your technique down and then increase your speed

Bear Crawl

Warm-up Circuit

- Don’t swing
- Try to gradually come down
Beginners, please use support via a spotter, rubber-band or support machine
***(Do max reps. Don’t stop at 10 if you can do more. Max at 10)

Pullups

- Explode up to give yourself time to clap
- Beginners can put their knees on the ground to execute
(Same thing, max out here each round)

Clapping push-ups

Both exercises go until your max. I put 15, but you should should work until your max wether it’s higher or lower.

- Push-up on your knees into a half plank position
- Bring your knees up to full plank

Eccentric Pushups

- Standing position 
- Lean back with bar holding you slightly vertical (move feet further in front)
- Pull chest to bar and squeeze your back on the way up
(Beginners stand more upright)

High Row

Circuit 1

3 rounds. 12 sets of each exercise. Push yourself! ✊🏼

- Leaning against bar
- Elbows tight and tucked to body (not pointing out sideways)
- Lean in so arms are slightly past 90 degrees
(Beginners stand more upright. Advanced should be more parallel)

Bodyweight Skull Crusher

- Lean against bar (height between knees and waste)
- Body is angled off floor (not quite parallel)
- Push-up in a controlled movement
(Beginners stand more upright. Advanced should be more parallel)

Incline Push-up W/Overhead Reach

Circuit 2

3 rounds. Each exercise push yourself for 30 seconds!

- Plank position 
- Tap the opposite shoulder at a controlled speed
(beginners can put their knees on the ground for support)

Shoulder Taps

- Plank position
- Controlled paced try to touch your knee to your elbow

Mountain Climbers

Circuit 3

W3/D1: Upper Body

Paul Wyon

it was difficult felt like giving up but decided to keep going

Gabriel

Rough go for first workout after a rather lengthy break, but I'm excited to continue and grow! This is my first workout from here and I've never been so motivated to push myself so much!

Haley

W1/D1: Upper Body

Workout was great. Triceps are super sore from yesterday. Anyone have any stretching/rolling/recovery tips so I’m good to go tmr?

Sean

This was difficult but fantastic. I could feel it working right away. I can already tell I'm going to see results from this!

Heather

Couldn’t do all reps of each exercise, it kicked my arse!

Kelly Carlisle

W1/D2: Lower Body

Very hard, but feeling good 😊 🔥🤩!!!

Tough, but not as tough as day 1, thankfully. Had to modify a couple and couldn’t finish the final set, but pushed to failure so will be better next week.

James

John Gorton

W1/D3: Upper Body

Love doing lower body exercises 😍🔥🏋️😁!!!!

W1/D4: Lower Body

Superset the majority of the work- great plan!

Mandy

Getting better at these but still need assistance on pull ups and kneel while doing clapping press ups.

W2/D1: Upper Body

Great workout 🏋️‍♀️ 😊💪🔥!!!!

Did more than week 1, so am proud of my progress! Still trashed and dripping with sweat.

W2/D2: Lower Body

Had a week off as un well. Managed to do this although seemed harder than before. Glad to be back 😃

Great workout 🏋️‍♀️ 😊🔥💪!!!!

W2/D3: Upper Body

I can now do the lower buddy without modifying!

So easy, and fun 🤩 🏋️‍♀️💪🔥!!!!

W2/D4: Lower Body

Murder… absolute murder. Bring on day 3!

W3/D2: Lower Body

Very easy, feeling great 😊 💪🔥🏋️!!!!

Amazing! Did the most divebomber push-ups so far! I feel very accomplished and proud of myself this round. Thank you Sir!

W3/D3: Upper Body

I feel great 😊 🔥🏋️‍♀️!!!

W3/D4: Lower Body

Had to pause for a couple of weeks due to illness, so redoing the final week that was interrupted. Never thought I’d miss it, but I did! Glad I’m on the road again. Feels good.

W4/D1: Upper Body

Did a split of stir the pot and push ups with leg lift, not really sure which one it should have been…

W4/D2: Lower Body

Very easy, feeling great 😊 🔥💪🏋️!!!!

W3/D1: Upper Body

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