Name: Playbook - Magnus Lygdback - W3/D1
Uploaded: 2023-10-09T14:34:38.771Z
Duration: 60 min
Description: W3/D1

Feelin ready for the 2024 challenge 💪🏼💪🏼💪🏼

Charlie

Leg day and core, great work out. 👍🏼👍🏼

Judith

Great workout.  Has me moving around the gym with purpose.  Legs wrecked.  Thanks Magnus!

David

Justin

Kristen

Ed McCready

Really tough but it's the workout I love the most

Cload

Petra

Austen

20 minute stair master alternating every 2 minutes from level 9 and 12. Great burn!!

Buzz

Shane

Leg day is the best day 😍🦵🔥🥵!!!!!

Willard

Brandon

Loving these workouts! Added 10lbs to my Hex for a PR of 140 not including the bar. Felt So Good!! Dragons are also burning nicely 💪😘

Nichole

Caleb York

Julian

Vomit in my mouth every D1 of the week 😜 Means beast mode is on 😆

Miikka

Was week today….but pushed through it. Tomorrow will be better! Thank you!

Martin Grönwall

Jordan

Marek

Rebecca

Linda Petersson

Leigh

Data

Melinda

Great workout! Wiped out with the last one 😅

Taylor Brown

Great workout! 👊🏻 Dragon kicks - never easy!

Alicia

Nick Deis

Charlotte

Stéphanie

My abs are 🔥🔥 from the goblet squat/deadlift combination

Charlie Micames

Paul

Sahar Whitley

Emmelie

Tristan

Sabrina

Early start this morning because of a blood donation appointment in the afternoon. Legs on an empty stomach are intense.

Wendlin Jonas

Yvonne

Sofia

Nice workout, this time no rest dal needed between day 5 and day 1 😊 keep up the awesome work everyone!!

Johno

W3 D1 It feel good to get Legs squared away, now I can rest easy for the rest of the day.

Jaybird19

- Treadmill warmup 5 min
- Treadmill sprints 20sec x4

- Hex bar deadlift 10x3
- Goblet squat 12x3

Superset x3
- Leg extension 12x
- Hamstring curl 12x

Superset x4
- Curtsy lunge 12x (each side)
- Dragon kick 12x

- 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

- Can use a barbell or dumbbells as well
- Chin up, back straight (not bent)
- Tuck your butt behind your legs

Hex bar deadlift

Goblet squat

- Tight posture, back straight on seat
- Drive legs up and hold for 1 sec at top

Leg extension machine

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

Superset

- Curtsy lunge 12x (each side)
- Dragon kick 12x

-Place a band around your legs above the knees
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
-Alternate legs back and forth

Curtsy lunge (super band)

- Holding bench with arm above the head 
- Start with legs straight out 
- Raise legs and kick up towards the roof (so lower back gets off the bench) 
- Slowly lower down

Dragon kicks (bench leg raises)

W3/D1

Galo

Amazing workout! Such a fun functional routine.

Martha Dever

I had to stop at the dragon kicks. I was gassed and had to get back home

Manny

W1/D1

Eddie

parke

W1/D2

Sandrelin

Marcelo

W1/D3

To easy, honestly, the programs should be sorted by difficulty, like “this is ideal for beginners” etc… 

Or at least with a note or something

Taylor

W1/D4

Again too easy. I insist that these programs should be labeled for begginners etc.

W3/D1

Community

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