Name: Playbook - Magnus Lygdback - W3/D4 HIIT + legs + core
Uploaded: 2023-10-09T14:34:39.158Z
Duration: 45 min
Description: W3/D4 HIIT + legs + core

Monet

After a week off I did everything! Feeling stronger

MegaGirl611

Rebecca

I couldn’t finish the very last exercise I feel I’ll today but I still did as much as I can

Veronica

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

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

* 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

Really burned the legs was amazing! Could not really hang on with those windmills though! 😅

Ellen

Pernilla

Naomi

W1/D1 Cardio + legs

Wow. Felt so good to feel these exercises WORKING and not  be going through the motions with movements all the time. My new goal is to be able to do this workout and not crumble! 😂Thankyou Magnus!🙏🏽

Core muscles still trying to recover from yesterday’s workout….

W1/D2 Back + chest + core

Alejandra Romero

W1/D3 HIIT + arms

That hand to feet ball thingy..it buurrrns

Stability ball pass and deadmills kill me every time

W1/D4 HIIT + legs + core

Maria

Great! I spent the last 3 months focusing on nutrition and sleep and started your Wonder Woman program at the Yard in Hermosa Beach this week. I LOVE it!! Thank you for sharing this!

MICHELLE BENNETT

W1/D5 Chest + back + core

Had to modify on the rainbows, but got it done

W2/D1 Cardio + legs

Man those push ups... I can feel the burn on my arms

Livi

W2/D2 Back + chest + core

Mayelin

W2/D3 HIIT + arms

Awesome! I feel I can do more but at the same time I feel exhausted

W2/D4 HIIT + legs + core

Man still feeling exhausted after an extra day of rest. Is less but I still feel the exhaustion. Kinda difficult to do the last excercise but I did it!

W3/D4 HIIT + legs + core

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