Name: Playbook - Magnus Lygdback - W3/D1 Back
Uploaded: 2022-05-26T20:45:18.217Z
Duration: 45 min
Description: W3/D1 Back

Hendrik

My back feels like it is about to explode. Great workout

Steve

Mike

Feeling tired, but always stronger every day!

Zach

Alex

Connie Dale

Love back day! Awesome core work too- thanks Magnus!

Chris

Rolling one tucks are getting better but still challenging 👍

Brent

Cathal

Det blev en bra start på veckan 😀👍👍

Martin Grönwall

Excellent workout, the ab workouts always round off the workouts nicely.

Christopher Gonzales

Last one still a killer, my god. Could you add what muscle is being worked, or where I should feel it? Would help to know if I'm doing it right.

Karri

10 outta 10 almost did all 3 sets on the last one without quitting

Faith

Keen to see how the intensity starts picking up, further we go along this course. Loving it

Bruce

Vladimir Abril

Faisal Patel

Monika

Brutal! I can’t make it in 45 minutes, not possible!

Alejandro

First time doing this with full equipment listed and without compromise.  Was a killer but amazing! Feel great.

Maria Ancho

Paul G Bateman

Another day down. Feeling stronger after every workout!

Feeling the burn, and the burn feels so good 😊!!!

Willard

Scott Allison

Work out today was amazing 👍🏼👍🏼🤘🏼

Franklin

Alvaro

Kuba

Matt

Had to shorten some of the sets coz damn this was a brutal session.

Watched Northman last night and got pumped for this weeks training! Skol🤘

Jesse

Amazing … feeling great 4 weeks in and energized!!!!

Elena

That last core exercise is not getting easier

Eric

Feeling fantastic! Love the variety of reps

Jason

Nikolas

Chase

Angelo

Best set so far feeling exhausted shoulders back burning wasn't able to do the tucks at the end but supplemented something else in. Starting to really increase the weights seeing and feeling the difference

Ciaran Kelly

Francisco

So so glad it wasn’t leg day. Where was I, instead of doing this program? New Orleans, walking. A lot. 50 km+ a lot. 🚶‍♀️🚶‍♀️🚶‍♀️

Abby Joslin

Gary Rankin

Patrik

FADI

Cut rest in half and pushed the tempo on this one 🥵🥵

Robert

Great lift! Definitely feel my shoulders getting better, threw some other workouts like shrugs in between some of the lifts. Thanks Magnus!

Michael

jake

I feel great in the worst way possible haha.

Josh

Kathryn Mecrow-Flynn

WEEK3
Day1 Back

- Warm up Rowing 5-10min
Banded Combo  
- Straight arm pulldown 10x  
- Wide upper back pull10x  
- Lateral wood chop rotation 10x on each side x1round

- Farmers walk Dumbbells/Kettlebells 30steps x3
- latpulldown Wide grip 10x3
- Alt. Standing row 16x3 (8reps on each side)
- Straight arm lift/rotation 16x3 (8reps on each side)
- Dumbbell lateral t raise 10x4
- Kneeling Halo 10x3 
- Rolling one tuck 1min x3

- Back straight
- Pull back to bottom of stomach while extending legs

Rowing

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the band down engage your lats

Straight arm pulldown (banded)

- Loop your band around a stationary object just above head height
- Grab the band with your hands
- Pull the band  towards your face with elbows flared outward
- Keep movements controlled

Wide upper back pull

- Loop your band around a stationary object at roughly chest height
- Grab the end of the band with light tension on the band with slight bent in your arms which are in front of you
-Rotate way from the attachment point adding tension to the band
-Rotate back to the starting position staying deliberate and controlled in your movements

Lateral wood chop rotation (10 each direction)

Banded combo

- Hold the dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk forward

Farmers walk (30 steps)

- Accelerate as your pull down and slow to release 
- Squeeze your back at the top 
- Don't swing, control your posture

Wide grip lat pull down

- Feet together, slight bend in the knees
- Bent over with the back straight 
- Lower dumbbell in front so palm turns to face knee
- Pull dumbbell back and squeeze shoulder blade

Alt standing dumbbell rows (8 each arm)

Dumbbell rotation (8 each side)

Dumbbell lateral t-raise

- Kneeling, holding a kettlebell in the bottoms up position
- Slowly and safely circle your head with the bell
- Reverse the movement back to the starting position

Kneeling halo

- Lay on your back with your hands at your head
- Perform knee tucks as you roll slowly from side to side

Rolling one tuck

W3/D1 Back

Awesome, I feel exhausted! First day down!

Marek

10 minutes of core at the end as a finisher

Jaybird19

W1/D1 Legs

Another 10 minute core workout at the end including Push-ups to finish the chest off.

Joshua

W1/D2 Chest

It was awesome, feeling sore everywhere XD

W1/D3 Back

Cody

W1/D4 Arms

If I make it till the end of 6th week, expect me raiding the countryside haha. Awesome workout!

Kellen Riley

W1/D5 Legs

Logan Martin

Tony

W2/D1 Chest

Trevor

W2/D2 Back

Love the feeling of soreness mixed with exhaustion

Nico Studer

W2/D3 Arms

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

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

W2/D4 Legs

Then Dragon Kicks are Legit my favorite abs exercise. Hard

W2/D5 Chest

Tomas

W3/D2 Arms

Lindsay

W3/D3 Legs

Great - is there cooldown on the pyramid sets or are you supposed to go fast as possible?

Awesome workout - KB bottom up presses are deceivingly challenging. Thanks Magnus!

W3/D4 Chest

Minerva

W3/D5 Back

Sara

Even though i felt like crap going in. By the end of it i got a great workout and felt way better.

Charles

W4/D1 Arms

Managed 1 min on the ‘dead man walking’! Then ran for 7, finishing with 30 secs of dead man 🤮🤢

Andrew

Fantastic workout my legs are shaking like a baby deer.

W4/D2 Legs

W4/D3 Chest

Trevligt att vara tillbaka och träna med dina program 😀👍

W4/D4 Back

I don’t think I’ll be able to help with house cleaning today 😀

W4/D5 Arms

This one was really good. Got me sweating.

Carlos

Good, but short for time , working late. Still got a serious sweat on though and felt so much better for hitting it, as I seriously just wanted to hit the sofa and 🍷😂

W5/D1 Legs

Replace incline barbell with dumbbells as a safer alternate option. Almost let the barbell smash my head on the last rep.

Jaren Nadong

W5/D2 Chest

Marcel

W5/D3 Back

Amazing program trying to decide what to take on next after I complete it, contemplating running through it again. Love the gains I’ve got from the program

Rachel

Good. I got the PuMp! Now I gotta eat the protein so I can get the UMPH [Flexes bicep]

Another great workout today with your program 😀👍👍

W5/D4 Arms

Trevligt att vara tillbaka efter lite uppehåll 😀

W5/D5 Legs

Ännu en träning gjord tack vare ditt program 😀👍💪

Simple chest workout but works the key areas.

Great workout to start final week of Northman! Thanks Magnus!

W6/D1 Chest

David Skuppin

Slowly starting to look like alexander skarsgard

Julen

W6/D2 Back

Really good workout. The reps for failure at the end are the “cherry on top!”

Awesome arm blaster workout! Thanks Magnus!

W6/D3 Arms

The core is exercises are harder when you have the strength for proper form!👍

Awesome leg workout- made great progress on DB deadlifts. Thanks Magnus!

Felt short or maybe getting stronger. 💪🏻👍

Dollie Darko

W6/D4 Legs

Solid chest workout. Few sets but hits the key focus areas.

Was a great program, Enjoyed it a lot thanks man!!

Cody Anderson

Loved this program even more the second time through. Now back to Tarzan. Thanks Magnus!!!

W3/D1 Back

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