Name: Playbook - Magnus Lygdback - W3/Day19: Mobility + Chest + Arms & Core
Uploaded: 2023-10-09T14:34:39.198Z
Duration: 45 min
Description: W3/Day19: Mobility + Chest + Arms & Core

Alea

Taylor

Stephanie

Angela

Tamara

Willard

lore

It was great! Ending is always tough but made it through!

Reece

I’m probably going to have redo this one—I ate like garbage the night before and my performance shows it.

Jordan

Mars

right elbow hurts when doing skullcrushers. doing them a bit differently

Dominika

Somehow the side plank pull throughs never get easier...

Christine

Hendrik

Rebecca

Katie

Connie Dale

Not the side plank pull throughs 😭💀💀

Amanda

Each week I feel stronger and the workouts are getting more easier to do. But I definitely see results!!!😂

Jessica

Leah Victoria

I can feel amazing progress with that specific type of training. Feeling stronger than ever!

Olga

Another great workout! I can feel my arms burning and it feels fantastic! I love this feeling! I look forward to your workouts every day.

Thank you Magnus!

Kendi

Ola Zwawiak

Sahar Whitley

Caitlyn

Data

Tessa

Regan Krager

Jill

I’m happy with the progression! ♥️🥂

Marieta Tisheva

Kerry Smith

I regret that I haven’t worked out in many days. This went well, and I could’ve been so much further along. But I have my mojo back, we can just coming up, and begin Monday morning I am back to back days a week!

Katie  LeGrand

Great! Help us understand how to keep upping the intensity

Nikita

Well an easy one...so next session...more weight

Enrique

The first two weeks I curled 15 lbs, today I was able to curl 20! Stoked to see the growth💪🏼

maddy

Marina

Side plank pull through really kills me 💪💪🔥🔥

Phoebe

Cara-Hope Lorraine

Anita

Isabella

Definitely stronger and still kicking my butt! Love ❤️

Karen

Kira

All these upper body workouts have paid off when I went to surfing. Thank you

Cici

Almost through week 3. Have to keep it up. Consistency is what this is all about. Stay consistent and keep the momentum going!

- 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/Day19: 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

Emma

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

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/Day19: Mobility + Chest + Arms & Core

Community

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