Name: Playbook - Magnus Lygdback - W4/D3: Back & Shoulders + Core
Uploaded: 2023-01-02T04:13:42.152Z
Duration: 50 min
Description: W4/D3: Back & Shoulders + Core

Yvonne

Antonia

Anthony

Shane

The increased sets are challenging.. feeling the pump

Faisal Patel

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

Marcel

Leigh Searles

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 Ölund

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

B. Ashley Moseley

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 Rotondi

👍👍👍👍💪🏻💪🏻💪🏻💪🏻

Matt Broad

Janelle

It was great as usual! Probably would have finished this program already a while back, but have been focusing a bit more on my running lately.

Michael Erichsen

Sven Dellagnolo

Gabriel Gurrola

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

Took a hiatus and it’s as tough as I did it the first time. 💪🏻🤙

Dollie Darko

Felipe Gudino

Tough because I’ve been doing more weight training for a while. Needed this though

W1/D1: Legs + Core

After a hiatus I forgot how painful this was and missed it. 👍💪🏻

Edward

W1/D2: Back & Shoulders + Core

Ingrid

W1/D3: Chest & Core

W1/D4: Arms + Core

Roberto

W1/D5: Legs + Core

W2/D1: Back & Shoulders + Core

Good workout. Slightly mad at myself since I got a little sloppy with my form. As a result I felt a small shock in both of my arms at some point in the workout. Overall, nothing to worry about, just gotta be more focused on how I do some of these workouts 👍

W2/D2: Chest & Core

Ich mag die Abwechslung 
Nicht immer die gleichen Übungen beim Workout 🥰👍🏻

Solid workout! Feeling much better than how I felt yesterday. Good workout vibes today!

Starting to see small improvements now. Cant wait to see the progression by w6

Paul

W2/D3: Arms + Core

Aurora

W2/D4: Legs + Core

W2/D5: Back & Shoulders + Core

W3/D1: Chest & Core

„ Can u feel the burn?!“ 🔥🔥🔥

W3/D2: Arms + Core

W3/D3: Legs + Core

W3/D4: Back & Shoulders + Core

W3/D5: Chest & Core

W4/D1: Arms + Core

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

W4/D2: Legs + Core

It was great but for some reason the app wouldn't let me edit the lbs or reps when doing the workout. I would have to close it  and reopen the app to get it to work.

OSMEL ALVAREZ

W4/D4: Chest & Core

W4/D5: Arms + Core

W5/D1: Legs + Core

Feeling my legs from yesterday. Great workout for the Back and shoulders

W5/D2: Back & Shoulders + Core

After illness tough workout 🏋️‍♀️

W5/D3: Chest & Core

W5/D4: Arms + Core

W5/D5: Legs + Core

Es wird nochmals Gas gegeben für die finale Woche! 💪🏻🏋️‍♀️🙌🏻🙌🏻🙌🏻🙌🏻

W4/D3: Back & Shoulders + Core

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