Name: Playbook - Magnus Lygdback - W4/D3: Back & Shoulders + Core
Uploaded: 2023-10-09T14:34:39.206Z
Duration: 50 min
Description: W4/D3: Back & Shoulders + Core

Like the variation from last week.
Dragon kicks are hard.
Upped som reps aswell. 😊

Melinda

I underestimate the cat plank every time 😅

Tori

Amman

Fun work out. Wasn't expecting a few extra sets in there on some exercises still managed to do them though witch shows I'm getting fitter and stronger :D

Philip Malpass

Chris

Feeling a lot more stronger than when I first started. 🥵💪🏻🤙

Dollie

Yvonne

Antonia

Anthony

Shane

The increased sets are challenging.. feeling the pump

matt

It was great, my adrenaline was high and was able to pull heavier than usual today! 👊🏼

Ibrahim

Willard

That was a ton of work. Good burn on this one

Tristan

Kaspar

Leigh

Mika Terrell

Buzz

John

Hamza

Great workout! Really enjoyed the added cardio too.

Luis

Jeppe

The sprints is getting easier for the season now 💪🏽🇸🇪☀️

Erik Kullander

Gary Rankin

Been sick for 2 weeks but feels amazing to be back at the gym! Nu kör vi! 💪🏻

Simon Öhlund

Had to modify at home because my oldest got sick at school.

Natasha

Excellent, the more I do the dragon flys the more I concentrate on the form

Michael

Peter

Did heavy weights and reps to failure today and will continue to do so rest of the week.

Andreas Bäckström

Dragon kicks + cat planks= sleeping Dog afterwards😂

Charlie Micames

Bryce

Ashley

The lat raises did me work hard and the dragonkicks are still kicking my butt! But still going strong! 💪😎

JDGL84

what the hell was this?! Was your cat sitting on the keyboard when programming this day and he just was accidentally duplicating things. holy hell. 😅

Kody Probst

This was probably the toughest workout of the program thus far. I love it!

Jaquis Covington

Vijay Adhithyan Mohan

Christine

Kristina Tan

Chris Pittner

Valerio Fanelli

Coming back from holidays is never too easy!

Could you please answer me a question that just popped up?

Can I lower my lower back first than the legs ij the dragon kicks?

Fábio Abilel de Melo

Rocco

Upper back and shoulders today. Conditioning steps up quite a bit today. Don't skip it. PS - would love to see a video of you getting your sprints done! #magnusmethod

- Jog on a treadmill or outside for 4 mins

Treadmill warm-up

- First three sets are 90 sprints with 60 second rest 
- Next four sets are 30 second sprints with 30 second rest

Treadmill sprint

- 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
- Straight back, not curved 
-  Squeeze your back at the top of the rep

Barbell row

- Sit up with a straight back 
- Accelerate back and squeeze your shoulder blades
- Lower gradually

Back fly machine

- Slight bend in your knees and angle your back (keep back straight, not curved)
- Drive down keeping your arms straight 
-  Squeeze your muscle at the bottom of the rep 
- Release slowly

Straight-arm pulldowns

- Feet together with firm, straight posture 
- Slightly bent arms, raise them above your shoulder line 
- Don't swing or go too heavy 
- Release slowly

Lat raises (side shoulder 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)

- Keep position steady while arching your back. 
- Elevate to the tips of your toes.

Cat plank

W4/D3: Back & Shoulders + 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

Monini Huerta

Almira

Alejandra Romero

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

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/D3: Back & Shoulders + Core

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