Name: Playbook - Magnus Lygdback - W3/D1 Back
Uploaded: 2022-05-18T13:27:11.874Z
Duration: 45 min
Description: W3/D1 Back

Luis

Logan Martin

Danny

Shane

Amazing back day! Feelin like a viking! 💪🏼

Ossi

Ohad

Didn’t finish the check boxes last night.

Theodore

Craig Poston

James Nowotny

Starting to feel and see the difference! Lovin it

Ed McCready

Aaron

Real good, starting to see some progress!

Luca

That was awesome. Really cool to see the improvement in form as you get through the weeks!

Michael Ryan

Derren

Love the band work in the beginning and finishing with the kettlebell.

Michael Flam

Felt the burn today. Especially in the legs for some reason.

Dustin Flanary

Kevin Green

Data

Idk, explain how heavy to go. Go all out or enough to feel a little sore?

Jaren Nadong

Jessica

Still at it, really enjoying this program

Antonio

Awesome workout! Deadly trifecta of DB rotation/kneeling halos/rolling 1-tuck to finish off workout. Thanks Magnus!

Chris Cecile

Josh

Fun fun fun! Added weights in several exercises, "no problem" and felt strong! 💪🏼

Melinda

Natasha

Mika Terrell

Yvonne

Tyler Duncan

Steven

Great way to start the day! Core is starting to feel stronger

Jorden

Threw in some weighted chin-ups at the end for fun 😆

James

Marie

David

Keegan

Back day - love the feeling after a high intensity workout

Hayden

Can really start to feel the difference in strength

Lawrence Kent

Filipe Patrocínio

Rolling one tuck is becoming a new favorite now that I got the hang of it 🙌 Felt great today!

Charlotte

Leigh Searles

phoebe

Week three! Here we go! My biceps and back have never looked better! Let’s get it!

Jared

Brook Munro

Crushed the farmers carry with the heaviest weights I’ve ever done! 🔥

Jenn Daniel

Nicolas Briones

Fantastic workout Magnus! I love the banded combo, and the kneeling halo. Love these workouts.

Kimberly Kennedy

Now I have built up a foundation, I felt comfortable upping my weights quite drastically! Feeling good!

Mark

Sean

Så roligt när jag märker att vikterna jag använt blivit för lätta & får öka🙌🏼🙌🏼🙌🏼

Jeanette

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

W3/D1 Back

Community

More workouts from Magnus Lygdback

W3/D1 Back

@media (min-width: 768px){.css-1w2y59c-WorkoutComments{display:none;}}Community

More workouts from Magnus Lygdback

Community