Name: Playbook - Magnus Lygdback - W3/D4: Lower Body
Uploaded: 2023-12-15T18:12:31.974Z
Duration: 45 min
Description: W3/D4: Lower Body

I feel great 😊 🔥🏋️‍♀️!!!

Willard

Christopher

James

Howard

Some of the one minute timers run for 1 sec.

Peter

Kevin Ohaver

Jesus

Rocco

Sarah

I’m getting much stronger on my rotational leg outs. It’s such a great overall body movement! The explosive knee lunge was also really tough because I tried to do all 80 straight.

Vanessa

Added some kettlebells to the squats and lunges and it was killer!!

Max Perry

Logan

Tungt!😁👍 men orkade för första gången 20 reps på core övningen, första veckan bara hälften av repsen💪

Charlotte

Jacquie Schmidt

John

Struggling on motivation.  Feeling week and tired.  Any motivation you can throw my way would really help.  Thanks!!

Joseph

Jack

Mikael Svensson

Zaria

Andrea

This day gets me every time. It’s building my mental fortitude 💪🏻

Brandon

stacy

Congrats on the last day of  week 3. I'm proud of you! Consistency is king and you are doing great. Make sure you are sending me a shout-out on Insta.

- Find a step or step up box 
- Touch your toes with speed

Toe Taps

- Sprint circuit 
- 1 minute sprint followed by 1 minute rest. Repeat 3x

Sprint

Do each exercise and then repeat circuit 3x.

- Feet shoulder width apart 
- Slow and controlled squat 
- Aim to get your backside below your knee

Air Squat

- Shift your weight over your leg as you lunge and touch your toe
- 6 each side

Side Lunge W/Toe Tap

Circuit 1

- Jump side to side (can pick up distance and pace as you get better)
- When you land, balance on one foot
- Then push off on the same foot (the opposite foot should not touch the ground)
- 10 to each side

1 Skate Jumps

- Feet shoulder-width apart
- Butt should go beneath your knees and then explode up

Jump Squats

Circuit 2

- Lunge forward 
- Knee slightly above ground (or slightly touch)
- Explode up and raise your knee above your waste line

Lunge W/Explosive Knee

- Feet flat on group
- Squat your butt below your knees
- Hands in front to help balance
- Explode up
- Pick up the pace!

Air Squats (Reactive)

- Start in plank position
- Rotate your leg through and shift your weight to your back foot and arm 
- Kick our your leg as it rotates trough

Rotational Leg Kicks

Circuit 3 - core + legs

W3/D4: Lower Body

Matthew

Rene

Good work out. Harder than I expected. Really worked the chest back shoulders and triceps.

Michael

W1/D1: Upper Body

Mario

Super start på morgonen när man precis kommit in på en rutin efter sommarens stora FEAST 😂

Malena

I feel like we could add more weight to it, but it was really fun! Loved it

Fabian

W1/D2: Lower Body

Love it. With the back and biceps in 1 move is great

Steve

Lynn

W1/D3: Upper Body

Doable but I know it's gonna hurt tomorrow.

Love doing lower body exercises 😍🔥🏋️😁!!!!

W1/D4: Lower Body

It seems simple but it's demanding. My HR monitor points go very high, which indicates how intense the work out is. Great combination of exercises. I find it fascinating.

Antonio F. Toledo

Superset the majority of the work- great plan!

Mandy

W2/D1: Upper Body

Great workout 🏋️‍♀️ 😊💪🔥!!!!

Did more than week 1, so am proud of my progress! Still trashed and dripping with sweat.

W2/D2: Lower Body

Hardest workout ive done in a long long time

Had a week off as un well. Managed to do this although seemed harder than before. Glad to be back 😃

Great workout 🏋️‍♀️ 😊🔥💪!!!!

W2/D3: Upper Body

I can now do the lower buddy without modifying!

Kelly Carlisle

So easy, and fun 🤩 🏋️‍♀️💪🔥!!!!

W2/D4: Lower Body

Put everything into supersets - hard work

W3/D1: Upper Body

Murder… absolute murder. Bring on day 3!

W3/D2: Lower Body

Very easy, feeling great 😊 💪🔥🏋️!!!!

W3/D3: Upper Body

Had to pause for a couple of weeks due to illness, so redoing the final week that was interrupted. Never thought I’d miss it, but I did! Glad I’m on the road again. Feels good.

W4/D1: Upper Body

Did a split of stir the pot and push ups with leg lift, not really sure which one it should have been…

W3/D4: Lower Body

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