Name: Playbook - Magnus Lygdback - W3/Day15: Mobility + Chest + Arms & Core
Uploaded: 2023-10-09T14:34:39.162Z
Duration: 45 min
Description: W3/Day15: Mobility + Chest + Arms & Core

Alea

Jenn

I ended up putting a little more weight because I felt I can do more

MegaGirl611

Taylor

Didn’t finish the last superset as i need to go back and get change for work early this morning but I completed after work. Need to wake up earlier and be more organised! Getting stronger!

Angela

Cecilia

Yaritza

Willard

Please give us an alternative to the bear-crawls! 🦥

lore

Rushed it! Upped weights on all! Woooo!! Proud of myself. Thank you!

Reece

Finally feel comfortable with bear crawls

Jordan

Mars

right elbow hurts while doing skullcrushers

Dominika

Pull throughs at the end are always killer. Wanted to stop, but didn't!

Christine

Helen

Missing some back exercises and more variety

Nur S*

Alannah

Sofia

Side plank pull through is still soooo hard!!

Hendrik

Ouch… fab workout tho.. up those weights go! 👍

Emma

Daniel

Sahar Whitley

8 rounds of bear crawls had people in the gym asking me what I was doing for so long! 🤣

Selina

Rebecca

Katie

Andreea Cz

Alea Conte

Hard at the end. The side planks where terror today 😔 Anyway… tomorrow will be other day! 😀😉👋

Camila

Tarrah

Second round of doing tomb raider work out and I can now complete the last exercise all 30 reps x4 sets 👍

This workout was exactly what I needed today to get my day started. With this amazing productivity, my body is ready for a rest day to get ready for the next round! 

Thank you Magnus!!

Kendi

Died on the last one but in a good way ☠️🔥

Ola Zwawiak

Love it! It’s humbling but the progress in strength and endurance so worth it 💪

Minerva

Alivia

Melinda

When working out chest, I'm interested in not making myself wider because I'm already broad chested. Is the exercise (s) for chest here going to make my chest more broad and less feminine. I build muscle in a broad way easily because I trained everyday at the Olympic level in recurve archery for years. Thank you for your feedback.

Fara

Data

Great but still couldn’t do all 30 reps on last exercise. So did  20 reps x 4 sets

8 cardio sets to start each workout. Make sure you are getting those done! The cardio/HITT cardio is what burns that fat and helps sculpt. 

Message me with progress and questions

- Swoop your arms in a circular motion
- Keep your back flat, core tight

Bear Crawls

- Legs on the floor or ground
- Back flat on the bench 
- Lower down slowly and explode up

Dumbbell Chest Press

- Lean forward
- Cables should hold some of your weight
- Open and close arms like you are opening and closing a gate

Flys with Cables

- 10 reps per side
- Use a challenging weight
- Alternating sides

Alternating Bicep Curl

- Lay flat on a bench
- Lift 2 dumbbells straight overhead
- Bend your elbows and slowly lower the weights towards the back of your shoulders 
- Press back up

Skullcrushers

Complete 12 reps of each exercise, then take 60 secs rest. Do this for 4 rounds!

- Lean forward slightly 
- Elbows tucked by your head
- Pull quickly and release slower
- Squeeze tricep at the top

Cable Tricep Extensions

- Start with ropes in hands arms hanging down in front of you
- Make a curl motion with your arms, curls ropes up towards your chin
- Slowly lower back down

Bicep Cable Curl

Superset A

For your second superset you will perform 1 min of windshield wipers, then 30 total reps of side plank pull throughs (15 each side) followed by 60 seconds of rest! Complete this for a total of 4 rounds!!

- Keep your back and shoulders pressed to the ground 
- Arms our to your side to help you balance 
- Legs straight in the air and rotate side to side
- Try to only rotate your pelvis/hips
- Beginners 3 sets of 16 reps

Windshield Wipers

- Start in a plank position with a dumbbell in one hand
- Reach the Dumbbell through the opposite arm and then pull the Dumbbell though while opening up your body into a side plank position with the weight directly above you
- 15 reps per side

Side Plank Pull Throughs

Superset B

W3/Day15: Mobility + Chest + Arms & Core

It absolutely annihilated me but boy do I feel great now 😂 Can’t wait for tomorrow!

Samantha

Emily

W1/Day1: Cardio (HIIT) + Legs + Core

Excellent. Modified with a resistance band for shoulder pulls & added plank rows. Love the Dragon finisher!

Julia

Lucy

Terri-anne

W1/Day2: Cardio + Back & Outside Shoulders

Marie

Good. Had to modify some for my fitness level but was still challenging and very fun combinations of exercises.

Phyllis

W1/Day3: Mobility + Chest + Arms & Core

So good. Made modifications on one exercise. But made it through the entire workout which is a feat for me.

W1/Day5: Cardio (HIIT) + Legs + Core

Really wasn’t in the mood for working out today but glad I showed up and did it!! 💪🏻

Courtney

W1/Day6: Cardio + Back & Outside Shoulders

W1/Day7: Mobility + Chest + Arms & Core

W2/Day9: Cardio (HIIT) + Legs + Core

Monet

W2/Day10: Cardio + Back & Outside Shoulders

Anaïs Afrika

W2/Day11: Mobility + Chest + Arms & Core

Still waiting for my body to get used to this workout, I’ve never been achy for this long. I mean all body parts let me know I did something.

Star rating for me. Happy to get through it, but hurt my neck earlier in the day. Unable to do sprints or stir-the-pot :(
AWESOME SESSION THOUGH!

Amelia

W2/Day13: Cardio (HIIT) + Legs + Core

It’s always a great workout; skipped the cardio though due to recovery from illness.

W3/Day15: Mobility + Chest + Arms & Core

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