Name: Playbook - Magnus Lygdback - W3/D2 Back + chest + core
Uploaded: 2023-10-09T14:34:39.090Z
Duration: 35 min
Description: W3/D2 Back + chest + core

Rebecca

Great workout! I'm getting stronger 💪🏻

Jessica

Alejandra

Is there an alternative or a progression to the hollow hold to L press? I can’t seem to keep my legs straight out and without it it’s too easy…

Chloe

Willard

Jeremy

Charlotte

Love this workout- the L-sits suck like always but it’s a good suck! Getting stronger on those

Mandy

Marieta Tisheva

Replaced the L holds with burpees - still kicked my A$$

Wonder woman

Sahar Whitley

Glad I’m not the only one struggling with the L sit 😂. For now I’m pushing my hips up off the floor - trying to work up to engaging my full core to get my feet up, too!

Sharon Braddock

Getting better and better at that last move. Always a killer workout! I feel that I can already lift slightly high weight in most! Thank you!

Noodle arms today but next week I’m gonna up my weights again! It’s exciting to lift the most I’ve ever lifted in my life 🔥

Jenn

Can’t lift my legs in front of me in last exercise is there any easier alternative?

Rosa

Kristina Tan

Still can't figure out the L press but everything else is good

Need a lower back focus exercise in this somewhere and an alternative to the alternate mountain climber. I found it difficult to do that one due to stomach issues in the lower abdomen area

Amber

Doriemm

Good but as als way hard.... I still haven’t enough strength for push ups and the l sit... my legs are to heavy to lift completely 😂 but I really enjoyed it!

Hilá

Kavita

Gabi

Data

Sham

Regina

So, We can’t get our feet off the ground on the L-press. How can we better progress?

Rod Mandi Brumfield

Anita

Ioanna Thoma

Great! I still struggle with the L lifts not sure how to build up the strength. Like my legs won’t lift

Jasynda

Mika

Feeling strong and kind of amazing 😁😍

Annie

Aneesha

*Warmup
- 5 min rower ( or assault bike)

*Workout
Superset
  - Wide grip pull down 3 x 12
  - Push-ups max out x 3 (finish last couple reps on knees)

Superset
 - Alt standing dumbbell rows 3 x 20
 - Dumbbell flies on flat bench 3 x 12

Core superset
 - Alternating jackknife 3 x 12 (6 each side)
 - Crossover mountain climbers 3 x 12 (6 each side)

- Hollow hold to L-press 2 x 6 (10 sec hold)

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

Rowing

Wide grip lat pull down

- Arms aligned
- Accelerate up 
- Back straight

Push-up

Superset

- 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

- Shoulder blades flat on bench 
- Slowly lower weights to below chest line 
- Arms have a slight bend 
- Explode up and squeeze chest

Dumbbell chest fly

Superset 2

- Lay on the floor holding you hands by your head
- Extend one arm and rotate to the opposite side as your come up
- Lift your opposite leg of the floor

Alternating jackknife with rotation

- Plank position 
- Touch your knee to your opposite elbow 
- Beginners 3 sets of 10 reps

Crossover mountain climbers

Core superset

- Need two elevated support stations
- Crunch up
- Press palms down lifting and keeping legs straight

Hollow hold to L-press

W3/D2 Back + chest + core

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!

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)

That finisher 🥵🫣 felt great though! 💯

Caro

W3/D1 HIIT + legs (hinge dominant)

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 🏋️‍♀️ 🔥💪😊!!!

MrsSRH

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. ☺️

Melinda

W4/D3  HIIT + arms

Feeling great 😊 🔥🏋️‍♀️!!!!

W3/D2 Back + chest + core

Community

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