Name: Playbook - Magnus Lygdback - W4/D4 HIIT + legs + core
Uploaded: 2023-10-09T14:34:39.224Z
Duration: 45 min
Description: W4/D4 HIIT + legs + core

Monet

Oh stability ball pass, you get me everytime

Rebecca

Leg day is on the best days 😊🔥🦵!!!

Willard

Ya a esta altura se me vuelven repetitivos los ejercicios 😅

Loreto Pizarro

Great workout! Finally able to do full set of ab round. Thank you!

Olivia Rundio

The stability ball pass was harder today than yesterday and the leg press machine was out of order, but great workout!

Dani

Can finally do stability ball pass without stopping

Leigh

Kiki

Great. Feedback for you, please specify in the Bulgarian lunge if it’s 10 reps per leg or 20 per leg. It just says 20 reps so it’s confusing

Flavie

Jacki

Alessia

Sonia

Maturos

Christer Madsen

Eeicka

Joshua

Jacquie Schmidt

after a week hiatus ( holiday getaway🏝), back on track! ... honestly, it hurt me a lot this time 😵 #facepunch

Lilla Kelemen

Great mix of exercises and clearly explained , thanks !

Sham

Need an alternative to those chair legs sets. Not coordinated enough to feel them :/

Leilani

Liberty clark

Mika

Elizabeth Elsea

Andrea

Victoria Rogers

Alea Conte

Marisol

Anna

Aurora

Mila

Regan Krager

Still not able to do the stability ball passing correctly....but do my own version and getting it done!

Lisa

Bulgarian split is it 20 on each legs ? 

And why would you put core exercises before hip thrust and glute bridge ?

Rachel

So great! Feeling stronger everyday! Thank you @magnusmethod !!! 🙏🏼💪🏼💃🏻🔥

Laura

Monica

I really needed this today. Love this program!!

Kyla Starinieri

Amazing! These workouts consistently push me to my limits 💪🏽

Stephanie

Hard workout, but those are the ones I love the most!

Kyle

I really struggle with the ball exercises but it’s great for growth and strength.  I need to be uncomfortable to grow.

* Warmup
- 5min TREADMILL
- HIIT Deadmill sprints 30sec x 3

* Workout 
- Leg press 3 x 12
- Bulgarian split squat 20reps (10reps on each side) x3

Swiss ball superset 
 - Knee tuck 3 x 12
 - Side to side 3 x 12 (6 on each side)

Superset 
 - Hamstring curl 3 x 12
 - Hip thrust 3 x 12

- Stability ball pass 3 x 20

- Get your pace and rest down, then pick up speed
- Can leave the treadmill on and jump back into sprint

5 min treadmill

- Treadmill turned off 
- Sprint on a stationary treadmill
- 1 minute sprint with 1 minute rest (repeat)

Deadmill sprints

- Feet shoulder width apart 
- Lower slowly until you are slightly above 90 degrees
- Explode up

Leg press

- Place on foot on a chair/bench behind you
- The other should be in front of you in a lunge position
- Bring your knee down until you almost touch the floor
- Come up squeezing your glutes

Bulgarian split squat

Knee tuck on ball

- Start in plank position with your hand in a chair/stool
- Hop bringing one leg forward 
- Hop and take the other leg to the opposite side
- Increase speed as your feel comfortable

Side to side on chair/stool

Swiss ball superset

- Shoulders flat on ground
- Hips raised off ground
- Roll ball from heels to bottom of feet

Hamstring curl on stability ball

- Get a towel or pad for the center of the bar 
- Find a bench (or thrust bench) 
- Top of back on bench, legs 90 degrees
- Lower down slowly, accelerate up

Hip thrust

Superset

- Keep your core engaged 
- Your arms and legs should be fully extended

Hands to feet pass stability ball

W4/D4 HIIT + legs + core

Really burned the legs was amazing! Could not really hang on with those windmills though! 😅

Ellen

Pernilla

Naomi

W1/D1 Cardio + legs

Wow. Felt so good to feel these exercises WORKING and not  be going through the motions with movements all the time. My new goal is to be able to do this workout and not crumble! 😂Thankyou Magnus!🙏🏽

Core muscles still trying to recover from yesterday’s workout….

W1/D2 Back + chest + core

Alejandra Romero

W1/D3 HIIT + arms

That hand to feet ball thingy..it buurrrns

MegaGirl611

Stability ball pass and deadmills kill me every time

W1/D4 HIIT + legs + core

Maria

Great! I spent the last 3 months focusing on nutrition and sleep and started your Wonder Woman program at the Yard in Hermosa Beach this week. I LOVE it!! Thank you for sharing this!

MICHELLE BENNETT

W1/D5 Chest + back + core

Had to modify on the rainbows, but got it done

W2/D1 Cardio + legs

Man those push ups... I can feel the burn on my arms

Livi

W2/D2 Back + chest + core

Mayelin

Veronica

W2/D3 HIIT + arms

Awesome! I feel I can do more but at the same time I feel exhausted

W2/D4 HIIT + legs + core

Man still feeling exhausted after an extra day of rest. Is less but I still feel the exhaustion. Kinda difficult to do the last excercise but I did it!

W4/D4 HIIT + legs + core

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