Name: Playbook - Magnus Lygdback - W3/D3 Back & backside shoulder
Uploaded: 2023-10-09T14:34:39.181Z
Duration: 50 min
Description: W3/D3 Back & backside shoulder

Tommy

Paul

Bart

Jaybird19

Gary Rankin

💛💯🙌Awesome have Superhero Dream All Come TRUE Day Alway's!!

Edward

Such a great workout!  Lots of concentrated movements.

Shane

Anthony

Minerva

I feel great 😊 💪🔥🏋️‍♀️!!!!

Willard

Steven

John

Never Give Up Ever!!! You Can Do This too you are that SUPER!!!

Love back day- rope pulldowns are shockingly effective. Thanks for the great workout Magnus!

C Cecile

Love this batman training. I plan on repeating the whole program twice more

Juan 

Strong session. Headphones died so didn’t do any sprinting! Hopefully have better luck tomorrow.

Henrik

Carlos 

Mathias

Might have been the hardest workout yet. I really maxed out on the sprints knowing that we had a workout ahead with more sets than last week. Really changes the pace and intensity of a normal back workout!

Roger

Another level! Feeling the transformation. The extra reps are wild

Jason

Christopher Winroth Möller

Jeppe

Stephanie

Great workout. Good to be back to Batman after the cut challenge. 😁

Melinda

Christer Madsen

Eeicka

Really had to pull more than expected on those v-lifts

Charlie Micames

Cliff

Christine

Andreas Bäckström

Amazing, straight out of lockdown into it!

Ngahiriwa Rauhina

Struggled sleeping during the week but I’ll get another session tomorrow. Finish on a high!

I don’t have the weight machines at home, but substituted some of the back exercises where machine is required. Great workout! 🙏🏾✨

Peter Karby

Max Wood

Rosie

Really strong session. Couldn’t sprint today but I’ll be on it tomorrow! Onto tomorrow to finish the week strong

Patrick Gilmore

Pontus Starck

Rocco

Vitali Gusatinsky

Hayden

Michael Erichsen

Pull hard today and make sure not to skip the conditioning. You should be increasing weight this week. Come on team!

- 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

- Maintain a back posture this is slightly tilted
- Don't curve your back 
-  Squeeze your back at the top of the rep

Barbell row

- Accelerate as you pull down and slow to release 
- Squeeze your back at bottom of rep
- Don't swing, control your posture

Wide grip lat pull down

- Feet together and back slightly bent (straight not curved) 
- Pull down quickly extending hands past hips

Cable pull downs with rope

- Sit up with a straight back 
- Accelerate backwards and squeeze your shoulder blades
- Lower gradually

Back fly machine

- Lay on an incline bench (feet touching floor)
- Back straight with chest touching seat 
- Accelerate into a fly (slight bend in arms) 
- Slow release back down

Reverse fly on incline bench "V's"

- Crunch touching elbow to opposite leg 
- Raise leg to meet your elbow

Rotational switch blade

- First get straight alignment with opposite hand up
- Touch hip to floor and drive up

Side plank

Core super-set

W3/D3 Back & backside shoulder

David Wolfwood

It feels good to be back my legs will thank you tomorrow.

Aditya

W1/D1 Legs

Evo Evanov

W1/D2 Chest

Best and my favorite back workout ever! My lats have never burned like this!

parke

W1/D3 Back & backside shoulder

Mark

W1/D4 Arms & outside shoulders

Much harder than it looked, especially the hollows to L-holds. Failed on the last one on set 3, so paused and did one more to make sure I hit all 12!

Any suggestions for the hollow L hold if I can’t yet do a full pike (with my feet off of the ground)

Sean

W1/D5 Cardio & legs

Gautier

Johno

W2/D1 Chest

I’m training to be like a Robin with a dad bod. I’ll leave Batman to Ben Affleck!

W3/D3 Back & backside shoulder

Community

More workouts from Magnus Lygdback