Anna

Jesse

Lindsay

So awesome my arms are getting more definition and also my legs

Katie

Bianca

Monica

Andrea

Angelica

Amazing! I finished it a lot faster than any other workout that I've done from this app. 💪💪

Gabriela

I'm halfway through the program and I like it more and more! I can feel the progress, especially in upper body strength. Is it OK to substitute kettlebells with barbells (heavier weight) in the leg sessions?

Katalin Fazekas

Alexandra

Thoughts on doing reps to exhaustion vs a set number?

Dannelys Diaz

Felicia

Hanim Ariffin

Great! So happy to be back on track! Thank you!!! 😊💪🏼🙏🏼💃🏻

Laura

Feeling good! Dragon kicks sometimes hurt my neck...any tips?? Thanks!!

Leah Vienna

Isabelle

Rocio

Killing it at the aiport lounge ⭐️😎

On the dumbbell rotation (rear delt) move: is it 15 per arm?

Megan

Julia

Danielle

Those Dragon Kicks always hit the spot 💯👌🏼

Amelia

Monty

Britt

Pretty good! Feeling stronger everyday!!!!!

Lorna

Added some of your stir the pots. 🙌🏻

Rhiannon

Wow! Feeling stronger and seeing the difference in Super Woman Week 4! Awesome Playbook!! Thanks Magnus!

Elaine

My shoulders and back muscles are much more defined and have also become stronger

Dania

Awesome workout! Seeing the results make me happy.

I have to lower the weight on some of the back exercises to feel it sometimes, which is a bummer, but I'd rather nail my form.

Adrienne Furniss

Awesome! Getting stronger and seeing results!💪🏼

Allison

Bästa starten på veckan🙌🏼🙌🏼🙌🏼

Jeanette

Amazing thank you very much you are the best coach ever !!!!

Salwa

Still a bit sick so didn’t do sprints very hard. Went up to 80 in pull down, 60 barbell and 15 lb overhead...so awesome to go higher!

Mandy

Jacquie Schmidt

Sandy

Another fantastic start in a new week! 💪🏼

Monika

Day Two.
These sessions are good opportunities to try to push your comfort zone a little more. Now that you understand the exercises, up the weight.

Tag me in workout photos or videos of you doing the exercises! @magnuslygdback

- Jog on a treadmill or outside for 4 mins

Treadmill Warm-up

Sprints: 90 / 60

Sprints: 30 / 30

- Sitting or standing (bent over)
- Use triangle handle
- Bring to the top of your chest
- Squeeze your shoulder blades

Narrow grip lat pull down

- Maintain a back posture this is slightly tilted
- Don't curve your back 
-  Squeeze your back at the top of the rep

Barbell row

Dumbbell Rotations (rear delt)

- Slight bend in your knees Start in a deadlift position
- Explode up and keep your arms straight (slight bend in the elbow) 
  while you lift weights up and over your head
- Lower back down

Dumbbell Straight Arm Raises

- Standing up tall with a dumbbell in each hand
- Palms facing down control the weights out to your sides, raise the arms 
  up until the are parallel to the floor
- Lower back down weight by sides
- Repeat

Standing Dumbbell Lateral Raises

- Holding bench with arm above the head 
- Start with legs straight out 
- Raise legs and kick up towards the roof (so lower back gets off the 
  bench) 
- Slowly lower down

Dragon kicks (bench leg raises)

Superman Plank

W4/D2 -  Back & Shoulders + Core

Victoria

Catalina

Thanks Magnus! Looking forward to your program for the next 6 weeks!

Meagan

W1/D1 - Legs + Core (Female)

Alea Conte

W1/D2 - Back & Shoulders + Core (Female)

Charlotte Mandich

W1/D3 -  Chest & Arms + Core

Never in a million years did i think i could be this strong and get those muscles that i have. The best feeling in the world 🌎 
I’m so grateful for your help Magnus🙏🏼 ❤️

Stir to the pot litteraly finished me 💪😂

Lene

W1/D4 -  Legs + Core

Amazing !! Thanks. One suggestion is to make the one arm movements an even number unless of course both arms count as one...then I under worked 🤫
E.g. 15 arm lifts, 1 = a lift on each side

Robyn

Loved it! Superman plank is my new favourite plank style.

Shayden Pinch

W2/D1 -  Back & Shoulders + Core

Nélida

W2/D2 - Chest & Arms + Core

Cynthia Bartek

W2/D3 - Legs + Core

Struggle with dragon raises.  I’m a there a good modification for those?

Nice 🔥 the superman plank was a good finisher 👏💪

Audrey

W2/D4 -  Back & Shoulders + Core

Training with playbook app and you its the best thing I like to do when I have some time left as a full time working mother.
Thank you for your fast and result giving programs 🙏🏼💪😍

I loved it ! Increased the weights as you adviced and it was tough ! So sorry I can’t put pictures on IG but I have severe body dysmorphia. But this program makes me feel strong !! 💪👏

Love everything about this workout and the majority of your workouts!

W4/D2 - Back & Shoulders + Core

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