Name: Playbook - Magnus Lygdback - W3/D1 Legs
Uploaded: 2023-01-02T04:13:42.032Z
Duration: 50 min
Description: W3/D1 Legs

Carlos

Alejandro

Gary Rankin

Edward

Clément

Shane

David Skuppin

Jaybird19

Anthony

John

Are there any exercices for calves??? great exercice btw

Julen

Willard

Awesome way to start the week- thanks Magnus for a great workout! (The 2 active days off were key after challenging week 2)

Chris

Ingrid

Tarik

As rough as previous week. Lots of fun though

Mathias

Great workout, especially the Skaters when you’re already exhausted and then you have to do 4 sets 🥵

Roger

Mike

Jason

Christopher Winroth Möller

Jeppe

Christer Madsen

Legs again? Fun! Was sore in my legs and booty for three days after last leg session. 😂 Fun workout, great that it wasn't exactly the same exercises as last time. 👍🏼👌🏼🦵🏻

Melinda

NNEVER.GIVE.UP.
❤💚🔥🔥🔥💫🙏🙌

Yahya Alshammari

Riley

Just for a bit of variety I took out stiring the pot for an ab wheel rollout and through in a few sets of booty band step outs with a 10kg powerbag. Im always hungry for more haha

Christine

My legs are burning after tennis yesterday haha

Charlie Micames

Cliff

Phew... Great start to week 3. Realizing its harder to bulk my body than expected. Think my body type has some to do with it. Moving forward though and not giving up. Again, thank you for such great regiments.

Jonathan

Andreas Bäckström

Really strong session to start the week! Onto tomorrow

Peter Karby

Max Wood

Rosie

I’ve been adding in sumo deadlifts to my leg days here & there for a while. What program should I do next to continue to focus on strength? Thanks Magnus!

Rhiannon

That 3 sets of sprints is just that eh?  Not like 3 x 3 sets of 30s sprints?

Nathan

Pontus Starck

Here we go, week 3. Great hustle so far. This week is similar to week 1, except we increase the number of sets and day 5 is different. 

You should be feeling more confident with the program this week and ready to text your max with the weights and rep ranges. 

Share your progress with me @magnusmethod

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

Treadmill warm-up

Treadmill sprint

- Keep your arms locked, holding the weight on top of your shoulders
- Get your squat low, aim to go below your knees
- Back and posture firm, not arching

Front squat (dumbbell)

- Feet shoulder width apart 
- Lower slowly until you are slightly above 90 degrees
- Explode up

Leg press

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

Box jump

- Jump side to side,  landing and jumping on single foot
- Pick up the pace and distance as you get more comfortable

Skaters

- Hold a plank position on the stability ball 
- Move your forearms in circles for 1 min
(Beginners aim for 30 seconds)

Stir The Pot

W3/D1 Legs

Love the program. Just started Batman.  Can’t wait to see the results

James Reyes

Added a 4th set to the first first 2 exercises and incorporated a a booty band warm up. Loved the Box Jumps 📦

W1/D1 Legs

Very nice. I pushed myself with each set to see where I’m at. Really impressed.

Antonio

Norman

W1/D2 Chest

Sami

That abdominal superset really killed at the end 🥴

Miguel

W1/D3 Back & backside shoulder

Faisal Patel

Cristina

W1/D4 Arms & outside shoulders

The core at the end was nigh impossible. Had to swap with planks, but the runner's high was awesome at the beginning. 

Definitely one of my favourite cardios so far.

Tommy

W1/D5 Cardio & legs

Brad

Clap push ups were a challenge.. something to look forward to conquer.

W2/D1 Chest

Wendlin

WonderWoman

W2/D2 Back & backside shoulder

Good use of combo sets. Really pushes it!

W2/D3 Arms & outside shoulders

Subbed hack squats for the leg press, so my glutes are toast

W2/D4 Legs

I would rather do 100 pushups than run for 20 minutes. Today, I got to do both. I misinterpreted the one arm ball presses and did hand-on-medicine ball pushups. So 64 of those, then my burnouts. Fun workout...

W2/D5 Cardio & upper body

DOA 10/10 definitely earnt the protein smoothie

The Dragon Kicks were a killer but it was good

Leslie Wood

W3/D2 Chest & shoulders

W3/D3 Back & backside shoulder

I replaced the traditional lat raise for a three sided lat raise with a goal of completing 8 reps 3 sets. This was absolute torture but for the Dark Knight I'm sure it would have just been a warm up lol.

Donald Lozon

W3/D4 Arms & outside shoulders

Really enjoyed the amount of reps and til failure. Great workout!

W3/D5 Cardio, back, backside shoulders

Today was my first day back in a while and it was tough. I couldn’t finish my arms gave in and couldn’t do the pushups

Daniel

W4/D1 Chest

Good back workout hitting the majors areas.

Matt

W4/D2 Back & backside shoulder

Such a consistent and effective arm workout!

W4/D3 Arms & outside shoulders

💛💯🙌🔑Make History For YOURSELF Make ALL Your Gigantic Dream's Come TRUE Now!! Never Wait!! 2023 Deepest blessing's Everyone It's Positively Possible!

W4/D4 Legs

Thanks for this series. It was a good workout - right to the point -during this busy season

W3/D1 Legs

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