Name: Playbook - Magnus Lygdback - W3/D4 HIIT + legs + core
Uploaded: 2023-04-20T16:27:45.622Z
Duration: 45 min
Description: W3/D4 HIIT + legs + core

Steve

Marta

Leg day is one of the best days 🦵 🔥😊😁!!!!

Willard

Anna

The burn 🔥 but feel so much stronger 😍

Dani Smith

I’m dying! Dead sprints are a pure blast of hitt!

That last ball exercise is still impossible ;)

Hendrik

Rebecca

WonderWoman keeps kicking my butt 😅 guess it's needed after a too long holiday 😎🤷🏼‍♀️

Charlotte

Downgraded to a smaller stability ball on the last exercise and it forced me to raise my hands and feet higher. Drenched.

Dani

Loved this workout. Quick question, for the Leg Press, should I be trying to feel the burn in my quads or more my hamstrings and glutes?

Cierra

Franziska

Holly

Ritu

Justin

This is my favorite day!  I did a quick glute activation sequence before I started the workout. We’ll see if I notice a difference tomorrow 😂

Sharon Braddock

I can't feel my legs anymore, even though I should got used to it by now 😅😂

Elisa

Covid took me out for a few weeks but back at it now, feels good

Alea Conte

Regan Krager

Linn Jägmo

Leigh

Great! My only question is, on the deadmill sprint section, the bullet point instructions say 1 minute sprint and 1 minute rest, but the timer says 30 second sprint and 30 second rest. Which is correct? Thanks!

Merinna Peterson

Love this workout program! 
Questions: 1. If I don't have access to a leg press, are dumbbell squats okay to do as a substitute - or is there a better lift?  2. Is there a way to track weights used for each lift (baseline) and have a recommendation for each week that follows (i.e. 15's during week 1 ... then 'suggested' 17.5's for week 2).

Bethany

Ally

Jacki

Alessia

Each week makes me feel stronger 💪🏽 and I love the new habits that I’m building. Stay consistent was always my problem and now, this is my priority 🙌🏽

Jenny

Maturos

Christer Madsen

Sarai

Iula Victória

Anuma

Batman never skips leg day!  Neither does WW!

Allison

Joshua

Great! For the hands to feet pass stability ball exercise, I was asked to do 20 reps. Does that mean 20 rounds of hands to feet passes or 10 of hands and 10 of feet?

Chriss

In the menu, where you look at the workout, it says that you should do 3x12 reps of legpress, but when you're in the workout itself it states 2x5 reps on the leg press. That inconsistency brings it down gradewise

Fredrick

The reps for the leg press is it 5x3 or 12x3?

Leilani

Jacquie Schmidt

Parys

Love that when I can’t motivate myself, you’re there to motivate me!

Kavita

Christina

Melissa

Mika

Ouch legs burning, completely exhausted, LOVE Magnus leg days 😍

I have a cold, and yet I did it (at home).

* Warmup
- 5min TREADMILL
- HIIT Deadmill sprints 30sec x 3

* Workout 
- Leg press 2 x 5
- Bulgarian split squat 20reps (10reps on each side) x3

Swiss ball superset 
 - Knee tuck 3 x 12
 - Side to side 3 x 12 (6 on each side)

Superset 
 - Hamstring curl 3 x 12
 - Hip thrust 3 x 12

- Stability ball pass 3 x 20

- Get your pace and rest down, then pick up speed
- Can leave the treadmill on and jump back into sprint

5 min treadmill

- Treadmill turned off 
- Sprint on a stationary treadmill
- 1 minute sprint with 1 minute rest (repeat)

Deadmill sprints

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

Leg press

- Place on foot on a chair/bench behind you
- The other should be in front of you in a lunge position
- Bring your knee down until you almost touch the floor
- Come up squeezing your glutes

Bulgarian split squat

Knee tuck on ball

- Start in plank position with your hand in a chair/stool
- Hop bringing one leg forward 
- Hop and take the other leg to the opposite side
- Increase speed as your feel comfortable

Side to side on chair/stool

Swiss ball superset

- Shoulders flat on ground
- Hips raised off ground
- Roll ball from heels to bottom of feet

Hamstring curl on stability ball

- Get a towel or pad for the center of the bar 
- Find a bench (or thrust bench) 
- Top of back on bench, legs 90 degrees
- Lower down slowly, accelerate up

Hip thrust

Superset

- Keep your core engaged 
- Your arms and legs should be fully extended

Hands to feet pass stability ball

W3/D4 HIIT + legs + core

Sofie

I am tired something’s I had to do less (the windmill!)

Veronica

Find the last exercise very difficult 😣

W1/D1 Cardio + legs

Like this work out. Not done this one for a while.

Did not think the eccentric pushups would do me in, but they kicked my but

W1/D2 Back + chest + core

Nicol

W1/D3 HIIT + arms

Nichole

W1/D4 HIIT + legs + core

Camilla

Thank you, super nice workout! ☺️🙏🏼

Taru

W1/D5 Chest + back + core

That last exercise windmills struggled with getting past 8 reps. Arms give out.

Destiny

W2/D1 Cardio + legs

Burning like crazy. Up the weights from last

Great workout 🏋️‍♂️ 🔥💪😊🥵!!!!!!

W2/D2 Back + chest + core

Sabrina

W2/D3 HIIT + arms

Having an old leg press that is not free weights l, I do single leg presses which are crazy

Paola

W2/D4 HIIT + legs + core

Feeling pumped up 😬🔥💪🏋️‍♂️😊!!!!!!!!!

Regina

W2/D5 Chest + back + core

Increased the weight and bands. Legs are shaking

Leg day is the second best day 😍🥵😊🔥🏋️‍♂️!!!!!!

Elizabeth

W3/D1 Cardio + legs

I feel great 😊 🔥💪🏋️‍♂️!!!!

W3/D2 Back + chest + core

Mmm mmm the burn never hurt so good ❤️‍🔥

Feeling so great, cuz today is arm day 💪🔥😊😍!!!!

W3/D3 HIIT + arms

Rosa

Great workout, feeling great 😊 🔥💪🏋️‍♂️!!!!

W3/D5 Chest + back + core

Leg 🦵 is on the best days 😍🔥😊🏋️‍♂️!!!!!

W4/D1 Cardio + legs

Great workout 🏋️‍♂️ 🔥😊💪!!!!!

Those rotational kicks are still the hardest part of workout for me! Thank you!

W4/D2 Back + chest + core

Getting stronger each week. Love the log feature to compete against myself and see when I’ve scaled up 💪🏻

Barbie

W4/D3 HIIT + arms

Leg day is on the best days 😊🔥🦵!!!

Ya a esta altura se me vuelven repetitivos los ejercicios 😅

Lore

W4/D4 HIIT + legs + core

W4/D5 Chest + back + core

Great workout 🏋️‍♀️ 🔥🦵😊!!!!!

A esta altura repetir los mismos ejercicios y las mismas repeticiones se vuelve muy rutinario

W5/D1 Cardio + legs

Alejandra

Feeling the heat from that workout 🏋️‍♀️ 🔥💪🦵🔥🔥🥵!!!!!!!!

W5/D2 Back + chest + core

My arm day is on fire 🔥 💪🔥😊!!!!

I see such a difference already! Awesome workout 💪🏼

W5/D3 HIIT + arms

Whitney

W5/D4 HIIT + legs + core

Great workout 🏋️‍♂️ 🔥😊!!!

W5/D5 Chest + back + core

Great workout! Last week of WW and feel stronger than ever! Thank you!

W6/D1 Cardio + legs

Crushed it! Feel so much stronger on my last week! Thank you!!!

W6/D2 Back + chest + core

W6/D3 HIIT + arms

It’s always a 1000/10 with you magnus 🦵🏽🔥

LisaMarie

Great workout 🏋️‍♀️ 🦵🔥😊!!!!

W6/D4 HIIT + legs + core

Finally the whole program completed! Can especially see the development in my abs, so much easier to do the exercises now.
Thank you Magnus!

Wow that was a long 6 weeks, but I feel great, love all the workout routines 🔥🦵😊💪🏋️‍♀️😍!!!!!!!!!

W3/D4 HIIT + legs + core

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