Name: Playbook - Magnus Lygdback - W4/D3: Upper Body
Uploaded: 2023-12-15T18:12:32.033Z
Duration: 45 min
Description: W4/D3: Upper Body

Very easy, feeling great 😊 🔥💪🏋️!!!!

Willard

Howard

Jesus

Kevin Ohaver

Rocco

The alt push up with alt leg lift and the dive bombers killed my arms. I’m also definitely getting stronger with the dragon kicks. Thanks for such a great workout!

Vanessa

Thank you Magnus the a Great. I really feel so much stronger just in 4 weeks time. Today is my last day in this app. I wish to continue using but it cost too much in my local currency. I understand It's just an geographical issue that this is a reasonable price in order for the app and trainers to sustain. 

Anyway I had a great month with you and your app. Wish you all well and successful in future endeavors. I also wish this app will grow greatly.

Thank you.

KeLun Tan

Jacquie Schmidt

Jack

Kamyar

Loved it! Made the rows a bit more challenging using the TRX 🤜🏽🤜🏽🤜🏽 boom 💥 
Last day tomorrow then onto #superwoman program!!!

stacy

Two days left. We start by hitting some challenging sprint work and then focus on upper body. Ping me with questions and make sure to share your sweat with me on IG! #magnusmethod

Warm-up Jog

- Sprint circuit 
- 1 minute sprint followed by 1 minute rest
- Repeat 3x

Sprint

- Just like a bear crawl
- Stay low to the ground with a parallel back (try not to arch)
- Crawl diagonally

Zig-Zag Crawl

*Don't worry about rep count, go for your max. Do your max each set. Beginners can put their knee on the ground
- Push-up 
- Lift leg and alternate 
- Focus on balance

Push-ups W/Alt Leg Lift

- Similar to a downward dog in yoga
- Keep your posture smooth and steady
- Roll into the push-up and come through as you push push-up

Divebomber Push-ups

- Feet flat 
- Back slightly arched
- Parallel to the ground 
- Pull to your chest-line
(Beginners can stand more straight-up or use a rubber-band. Advanced should be more parallel)

Pronated Grip Row

- Feet flat on floor
- Body parallel to floor
- Underhand grip of bar
- Pull the bar in right below your chest
(Beginners can stand more straight-up or use a rubber-band. Advanced should be more parallel)

Supinated Grip Row

- 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)

W4/D3: Upper Body

Matthew

Rene

Good work out. Harder than I expected. Really worked the chest back shoulders and triceps.

Michael

W1/D1: Upper Body

Mario

Super start på morgonen när man precis kommit in på en rutin efter sommarens stora FEAST 😂

Malena

I feel like we could add more weight to it, but it was really fun! Loved it

Fabian

W1/D2: Lower Body

Love it. With the back and biceps in 1 move is great

Steve

Lynn

W1/D3: Upper Body

Doable but I know it's gonna hurt tomorrow.

Love doing lower body exercises 😍🔥🏋️😁!!!!

W1/D4: Lower Body

It seems simple but it's demanding. My HR monitor points go very high, which indicates how intense the work out is. Great combination of exercises. I find it fascinating.

Antonio F. Toledo

Superset the majority of the work- great plan!

Mandy

W2/D1: Upper Body

Great workout 🏋️‍♀️ 😊💪🔥!!!!

Did more than week 1, so am proud of my progress! Still trashed and dripping with sweat.

James

W2/D2: Lower Body

Hardest workout ive done in a long long time

Had a week off as un well. Managed to do this although seemed harder than before. Glad to be back 😃

Great workout 🏋️‍♀️ 😊🔥💪!!!!

W2/D3: Upper Body

I can now do the lower buddy without modifying!

Kelly Carlisle

So easy, and fun 🤩 🏋️‍♀️💪🔥!!!!

W2/D4: Lower Body

Put everything into supersets - hard work

Christopher

W3/D1: Upper Body

Murder… absolute murder. Bring on day 3!

W4/D3: Upper Body

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