Name: Playbook - Magnus Lygdback - W3/D1 HIIT + legs (hinge dominant)
Uploaded: 2023-10-09T14:34:39.083Z
Duration: 35 min
Description: W3/D1 HIIT + legs (hinge dominant)

Rebecca

That finisher 🥵🫣 felt great though! 💯

Charlotte

Caro

Great workout, I feel great 😊🔥💪🏋️‍♀️!!!!

Willard

MrsSRH

Melinda

Yaritza

Maturos

Selina

Jeremy

laura Wence

Rozanne

Mandy

Marieta Tisheva

Always look forward to this one. Wiped by the end.

Darlene

I like the workout but I’m frustrated that so frequently the overview has different reps and sets than the detail. I’m always triple checking to make sure I’m doing the harder version. There’s also a lot of times where there’s no rest click after a superset. I assume I’m not supposed to do three supersets in a row without a break. And the reps aren’t always clear on whether they mean each side or in total.

Sharon Braddock

Leigh

Every time my heart racing, no breath, dripping.......f awesome! Thank you!

Regan Krager

Monday funday! Much more comfortable doing box jumps…weird mind over body but now it’s fun!

Jenn

It would be much better if you explain the technique more✌️

Mariam

Kristina Tan

Description vs actual workout sets are off

Emilee

I had a little trouble “getting into position” for the hip thrusts, would have appreciated more tips on that. Otherwise, the workout was superb, got me feeling very good!

Angie0933647915!

Great! Could use more guidance on weights, sometimes it’s unclear if it’s 10reps each side or all together, and could use a bit of pointers/reminders on form. Overall kicked my butt!

Sarah

Cindy

Charlie Micames

Kavita

Kiki

Gabi

Data

Same question - 30 calories on the air bike?

Lena

Regina

Takes more time than listed, I would say at least 45 mins.

Lilja

“I have nothing to say to this man right now”

Rod Mandi Brumfield

The leg workouts are helping me so much.  I have knee arthritis and I feel noticeably less pain, more mobility and better balance in general.  I’m hooked:)

Kristy

Sham

Ioanna Thoma

Jasynda

❤❤❤ leg days by Magnus Lygdbäck 😄💯

Great hinge workout, what’s a good substitute if your gym doesn’t have an airdyne?

Lisa

When you don’t want to miss the leg day, you rug up in snow gear and still walk to the gym in heavy snowfall.. which says a lot for your program! It motivates me to train 🙏🏼

Aneesha

Annie

Warmup
10 min treadmill
HIIT 3 x 30 seconds

Superset
- Hip trust 4 x 10
- Box step ups 3 x 10

Superset
- Barbell deadlift 4 x 10
- Box jump 3 x 12

Finisher x 2
30 Kb swings
30 Sec side plank (both sides)
30 Cal air dyne

- Steady pace that can gradually speed up when you feel comfortable

Treadmill warm-up

- Get your pace and rest down, then pick up speed
- Can leave the treadmill on and jump back into sprint

Treadmill sprint

- Get a towel or pad for the center of the bar 
- Find a bench (or thrust bench) 
- Top of back on bench, legs 90 degrees
- Lower down slowly, accelerate up

Hip thrust

- Use a weight that is challenging for you
- Step on top of box 
- Drive opposite leg up and knee-up through the step
- Get your balance on the way down

Box step up with dumbbells

Superset

- Pay attention to my form
- Keep the back tight and straight as you come through the lift 
- At the top thrust out your hips and lock your back for 1 second

Barbell deadlift

- Jump up with two feet
- Landing feet shoulder width apart

Box jump

Superset 2

Kettlebell swings

- 10 reps on each side, repeated 3x
- Keep your hips elevated

Side plank

Airdyne

Finisher

W3/D1 HIIT + legs (hinge dominant)

Maria

Changeling but feels great! It's exactly what I was looking for 👍

Marianna

W1/D1 HIIT + legs (hinge dominant)

Great! First day of this program and excited to see strength growth!

What is a good way to work up to the L press?

Celeste

W1/D2 Back + chest + core

Abner Cassia

That kicked my arms' butts 💪🏻loved this one!

Jessica

W1/D3  HIIT + arms

Great. I am slow but hopefully will get back. It takes me 1 rest day in between two days to come back.

Shuchi Dhadwal

Iman

W1/D4 HIIT + legs (squat dominant)

It’s not clear sometimes if 10-10-10 means 10 total or 10 a side

Lieke

Jami

W2/D1 HIIT + legs (hinge dominant)

Musonda

Great workout 🏋️‍♀️ 🔥😊💪!!!!

W2/D2 Back + chest + core

Emily

Madelene

W2/D3  HIIT + arms

This was so great! I feel exhausted but happy.

Gabriela Zerger

W2/D4 HIIT + legs (squat dominant)

Great workout! I'm getting stronger 💪🏻

Alejandra

W3/D2 Back + chest + core

Erika

Ingrid

W3/D3  HIIT + arms

Izzy 

Veronica

W3/D4 HIIT + legs (squat dominant)

W4/D1 HIIT + legs (hinge dominant)

I’m so much stronger than when I started!!

Great workout 🏋️‍♀️ 🔥💪😊!!!

W4/D2 Back + chest + core

Arm day, more like awesome day 😊🔥💪🔥💪!!!!!!!

Did 9 sets intervalls on the airdyne bike and finished with 3x60 secs on the stability ball. ☺️

W4/D3  HIIT + arms

Feeling great 😊 🔥🏋️‍♀️!!!!

W3/D1 HIIT + legs (hinge dominant)

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