Name: Playbook - Magnus Lygdback - W4/D2: Legs + Core
Uploaded: 2023-10-09T14:34:39.191Z
Duration: 50 min
Description: W4/D2: Legs + Core

Fun! Upped the reps. Felt pretty strong today.

Melinda

Great pump! Coulda used a few more exercises. Finished in 33 mins!

Amman

Dollie

Yvonne

This workout was the most complete yet. Feel great after.

Antonia

Shane

matt

I feel great 😊 💪🔥🏋️‍♂️!!!!

Willard

James Reyes

Kellen Riley

Juan Carlos

Ryan

Mika Terrell

Buzz

Awesome workout! Added an extra 50 situps and kneeling halo at the end💪🏽

Stingo

Hamza

Jeppe

Luis

Jacob Allison

Gary Rankin

Dimitar

I can feel that my core is stronger when I do front squats! I used to have lower back pain, but this is really helping that! Thank you, Magnus!

Natasha

Really like that the leg days are a bit different, keeps it interesting and challenging! 👊

Charlotte

Simon Öhlund

Tried to do high reps today but my right knee feels strange.

Andreas Bäckström

Thank God I chose not to walk to the gym today😅🙏🏽

Charlie Micames

Very good, can’t wait to start the challenge tomorrow. 💪🏻 thanks Magnus!

Rhiannon

Mathias

Oliver

Max Wood

Christine

Kristina Tan

Stephen

Awesome as always! My second favourite after back!🔥

Steph

Hi Magnus, 

hope you doing well mate and you had a nice time during Christmas and New Year.  

Under this new covid restriction I don’t have access to the gym anymore, however I am trying to follow the beast program from home. Do you have any suggestion on how to replace some exercises? (Mainly machine involved, cables, leg press etc.) 

Happy New Year
Cheers 
Val

Valerio Fanelli

My jumps aren’t so higher than the necessary to reach the box, so I changed it to jump squats. Is that ok?

Fábio Abilel de Melo

Rocco

Matt Broad

Bonnie Kay

Gerardo

Janelle

Was good but how to calculate the weight?

guillaume

Amazing! Stronger every day! Thank you! 💪🏼

Nico DeMarzo

4 weeks in and enjoying the programme. Getting good aesthetic results

Richard Kyle

Gabriel Gurrola

Rikard

- Start slow if needed and gradually increase your pace

Treadmill warm-up

- 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

- Can use barbell or dumbbells
- Do not curve back
- Gradually lower and accelerate up
- Feet about shoulder width apart
- Weight should be on your heels

Front squats

- Place foot again a wall
- Extend the other leg out past your shoulder
- Move your weight over (non-wall foot)
- 10 each leg

Side lunge w/ foot on wall

- Explode off the ground
- Land softly
- Pick up the pace as you get the motion down

Box jumps

- Feet shoulder width apart 
- Slow and controlled squat 
- Aim to get your backside below your knee
- Pick up the pace!

Air squat

Agility circuit

- Plank position
- Controlled paced try to touch your knee to your elbow
- 15 each side

Mountain climbers - slow

- Plank position
- Get knee close to elbow
- Pick up the pace once you get the motion down
- 20 each side

Mountain climbers - fast

W4/D2: Legs + Core

Age 39, height 6 ft, weight 270 lbs, hard as heel ofr someone who hasn't done anything this intensive since getting out of the Marine Corps 12 years ago. This core/ leg workout is definitely going to be a constant in the books for me.

Michael Grabowsky

Hooshang

W1/D1: Legs + Core

It was a good workout all together. My belly fat got in the way of full rotation, but overall, I got the hang of it, and I think I did pretty good.

Monini

Almira

W1/D2: Back & Shoulders + Core

Omar

W1/D3: Chest & Core

My shoulders still hurt from yesterday. But my arms are gonna hate me for the weekend

Christopher Uhey

Mitchell Bauman

Nice workout. Felt strong today! 👊🏼💪🏼💪🏼

W1/D4: Arms + Core

Jenn

W1/D5: Legs + Core

Alejandra Romero

Awesome! Love the variation from last week. ✌🏻

W2/D1: Back & Shoulders + Core

Had to change dumbells to smith machine since my shoulder rolls out of place often. But still a killer time!

For the ones with poor eyesight could you make the font larger or in bold when viewing previous workouts

Karl

W2/D2: Chest & Core

So much wish for you to do a three day split heavy weight lifting program for women in pre menopause, menopause. So we can do cardio separately.

Anna

It was a good day for these! The gym was packed but I felt like im getting better in my ability to do these

W2/D3: Arms + Core

Fun! Like the excersices and variation from last week. Felt strong.

Totally misjudged this workout! It was way more challenging than I expected! So fantastic

W4/D2: Legs + Core

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