Name: Playbook - Magnus Lygdback - W4/D2 Back + chest + core
Uploaded: 2023-10-09T14:34:39.162Z
Duration: 35 min
Description: W4/D2 Back + chest + core

I’m so much stronger than when I started!!

Great workout 🏋️‍♀️ 🔥💪😊!!!

Willard

MrsSRH

So little rest between sets!
Did 20 reps on excersice 4 and 10 reps of the L-sits. 👊🏼💪🏼

Melinda

Selina

Jeremy

Those L-sits are brutal! Second set I had to alt my leg lift

Mandy

Sahar Whitley

Awesome but still trying to work up to L hold

Rebecca

Leigh

I’m lifting heavier weight then when I first started....I know I’ve gained muscle and I’m so excited....thank you!

Regan Krager

Jenn

Kristina Tan

Kavita

I can finally do the L-press, but I need to work on the pushup technique 😅

Charlie Micames

Lilly duong

Gabi

Data

Sham

Sonia

Anita

Aneesha

Annie

*Warmup
- 5 min rower ( or assault bike)

*Workout
Superset
  - Wide grip pull down 3 x 12
  - Push-ups max out x 3 (finish last couple reps on knees)

Superset
 - Alt standing dumbbell rows 3 x 20
 - Dumbbell flies on flat bench 3 x 12

Core superset
 - Alternating jackknife 3 x 12 (6 each side)
 - Crossover mountain climbers 3 x 12 (6 each side)

- Hollow hold to L-press 2 x 6 (10 sec hold)

- Back straight
- Pull back to bottom of stomach while extending legs

Rowing

Wide grip lat pull down

- Arms aligned
- Accelerate up 
- Back straight

Push-up

Superset

- Feet together, slight bend in the knees
- Bent over with the back straight 
- Lower dumbbell in front so palm turns to face knee
- Pull dumbbell back and squeeze shoulder blade

Alt standing dumbbell rows

- Shoulder blades flat on bench 
- Slowly lower weights to below chest line 
- Arms have a slight bend 
- Explode up and squeeze chest

Dumbbell chest fly

Superset 2

- Lay on the floor holding you hands by your head
- Extend one arm and rotate to the opposite side as your come up
- Lift your opposite leg of the floor

Alternating jackknife with rotation

- Plank position 
- Touch your knee to your opposite elbow 
- Beginners 3 sets of 10 reps

Crossover mountain climbers

Core superset

- Need two elevated support stations
- Crunch up
- Press palms down lifting and keeping legs straight

Hollow hold to L-press

W4/D2 Back + chest + core

Maria

Changeling but feels great! It's exactly what I was looking for 👍

Marianna

W1/D1 HIIT + legs (hinge dominant)

Great! First day of this program and excited to see strength growth!

What is a good way to work up to the L press?

Celeste

W1/D2 Back + chest + core

Abner Cassia

That kicked my arms' butts 💪🏻loved this one!

Jessica

W1/D3  HIIT + arms

Great. I am slow but hopefully will get back. It takes me 1 rest day in between two days to come back.

Shuchi Dhadwal

Iman

W1/D4 HIIT + legs (squat dominant)

It’s not clear sometimes if 10-10-10 means 10 total or 10 a side

Lieke

Jami

W2/D1 HIIT + legs (hinge dominant)

Musonda

Great workout 🏋️‍♀️ 🔥😊💪!!!!

W2/D2 Back + chest + core

Emily

Madelene

W2/D3  HIIT + arms

This was so great! I feel exhausted but happy.

Gabriela Zerger

W2/D4 HIIT + legs (squat dominant)

That finisher 🥵🫣 felt great though! 💯

Charlotte

Caro

W3/D1 HIIT + legs (hinge dominant)

Great workout! I'm getting stronger 💪🏻

W4/D2 Back + chest + core

Community

More workouts from Magnus Lygdback