Name: Playbook - Magnus Lygdback - W3/D4
Uploaded: 2023-10-09T14:34:38.787Z
Duration: 60 min
Description: W3/D4

Great work out! I would appreciate some variety in the workouts… it seems we have been repeating the same exercises the last two weeks. Maybe that’s the point though…

Abner Cassia

David

Petra

Austen

Uriel

Great leg workout 🦵🔥🥵😍😊!!!!!!!

Willard

Crushed it! Added weight to my leg press, felt amazing! Love the band burn at the end

Nichole

This is the best I’ve done.  I’m finally feeling good on leg days and am able to push myself

Caleb York

A little stiff hamstring cramped towards the end had to cut last round of skater to two sets but all and all not bad a good comeback for being out 5 weeks due to sinusitis.

Andre

Martin Grönwall

Jordan

Marek

Almost skipped because it was a long day. Got it done! LOVED it!

Linda Petersson

Leigh

Carmen

Mathias

The burn in the walking lunges and last exercises with the mini band. 🥵🍑🔥

Melinda

First 3 weeks felt good. Feel much stronger and lean than earlier!

Rebecca

Having Gastro and being out of the comp for 2 days made that session super hard, but at least I can leave the gym with a smile on my face knowing that I gave it my all.

Jaybird19

Keep up the great work guys! We're almost done week 3!

Stéphanie

Really got after it today. Got a sweat going immediately and made sure I was hitting the next set right on the buzzer.

Wendlin Jonas

Johno

Diana

Sabrina

The last Triset killed me 🤪😅😂🫶

Yvonne

Feeling better on the leg press. Upped the reps

Charlie Micames

Sahar Whitley

Mary

Think the workout would benefit from either more leg or more functional/balance exercises. Barely broke a sweat.

Brad

- Treadmill warmup 5min

- Leg press 12,10,8,12 reps x4
- Walking lunge 20x3 (10 each leg)
- Skaters 20x3 (10 each leg)

Mini bands Triset x3
- Side walk 10steps (10 each direction) 
- Lateral front steps 20 steps (total)
- Glute bride with elevated feet Max reps

- Steady pace that can gradually speed up when you feel comfortable

Treadmill warm-up

Leg press

Stay balanced while performing, plant your leg and then explode up. Step back down steady. Back straight. Reps are alternating between legs.

Walking Lunges

- Jump side to side on one foot (should never have 2nd food on ground)
- Jump further and faster as you get more comfortable

Skaters

- Side walk 10steps (10 each direction) 
- Lateral front steps 20 steps (total)
- Glute bride with elevated feet Max reps

Start with your legs bent i a 30degree angle. Stay in that angle throughout the whole exercise. Make sure toes/feet are pointed forward and not out.

10 reps each direction

Banded side walk

Squat down 30degrees and stay in the same angle throughout whole exercise.
Step forward and out. Don’t let back foot come in all the way, make sure to keep tension in band.

Lateral front step/Skater walk

Keep a 90degree angle in the knees. Plant your heels on bench. Keep tension in band

Glute bridge with elevated feet

Mini Bands Triset

W3/D4

Galo

Amazing workout! Such a fun functional routine.

Martha Dever

I had to stop at the dragon kicks. I was gassed and had to get back home

Manny

W1/D1

Eddie

parke

W1/D2

Sandrelin

Marcelo

W1/D3

To easy, honestly, the programs should be sorted by difficulty, like “this is ideal for beginners” etc… 

Or at least with a note or something

Taylor

W1/D4

Again too easy. I insist that these programs should be labeled for begginners etc.

W3/D4

Community

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