Name: Playbook - Magnus Lygdback - W4/D4 HIIT + legs + core
Uploaded: 2023-04-20T16:27:45.677Z
Duration: 45 min
Description: W4/D4 HIIT + legs + core

Leg day is on the best days 😊🔥🦵!!!

Willard

Ya a esta altura se me vuelven repetitivos los ejercicios 😅

Lore

Rebecca

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

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

Sofie

I am tired something’s I had to do less (the windmill!)

Veronica

Find the last exercise very difficult 😣

W1/D1 Cardio + legs

Like this work out. Not done this one for a while.

Did not think the eccentric pushups would do me in, but they kicked my but

Steve

W1/D2 Back + chest + core

Nicol

W1/D3 HIIT + arms

Charlotte

Nichole

W1/D4 HIIT + legs + core

Camilla

Thank you, super nice workout! ☺️🙏🏼

Taru

W1/D5 Chest + back + core

That last exercise windmills struggled with getting past 8 reps. Arms give out.

Destiny

W2/D1 Cardio + legs

Burning like crazy. Up the weights from last

Great workout 🏋️‍♂️ 🔥💪😊🥵!!!!!!

W2/D2 Back + chest + core

Sabrina

W2/D3 HIIT + arms

Having an old leg press that is not free weights l, I do single leg presses which are crazy

Paola

W2/D4 HIIT + legs + core

Feeling pumped up 😬🔥💪🏋️‍♂️😊!!!!!!!!!

Regina

W2/D5 Chest + back + core

Increased the weight and bands. Legs are shaking

Leg day is the second best day 😍🥵😊🔥🏋️‍♂️!!!!!!

W3/D1 Cardio + legs

I feel great 😊 🔥💪🏋️‍♂️!!!!

Dani Smith

W3/D2 Back + chest + core

Mmm mmm the burn never hurt so good ❤️‍🔥

Feeling so great, cuz today is arm day 💪🔥😊😍!!!!

W3/D3 HIIT + arms

Marta

Leg day is one of the best days 🦵 🔥😊😁!!!!

W3/D4 HIIT + legs + core

Rosa

Great workout, feeling great 😊 🔥💪🏋️‍♂️!!!!

W3/D5 Chest + back + core

Leg 🦵 is on the best days 😍🔥😊🏋️‍♂️!!!!!

W4/D1 Cardio + legs

Great workout 🏋️‍♂️ 🔥😊💪!!!!!

Those rotational kicks are still the hardest part of workout for me! Thank you!

W4/D2 Back + chest + core

Getting stronger each week. Love the log feature to compete against myself and see when I’ve scaled up 💪🏻

Barbie

W4/D3 HIIT + arms

W4/D5 Chest + back + core

Great workout 🏋️‍♀️ 🔥🦵😊!!!!!

A esta altura repetir los mismos ejercicios y las mismas repeticiones se vuelve muy rutinario

W5/D1 Cardio + legs

Alejandra

Feeling the heat from that workout 🏋️‍♀️ 🔥💪🦵🔥🔥🥵!!!!!!!!

W5/D2 Back + chest + core

My arm day is on fire 🔥 💪🔥😊!!!!

I see such a difference already! Awesome workout 💪🏼

W5/D3 HIIT + arms

Whitney

W5/D4 HIIT + legs + core

Great workout 🏋️‍♂️ 🔥😊!!!

W5/D5 Chest + back + core

Great workout! Last week of WW and feel stronger than ever! Thank you!

W6/D1 Cardio + legs

Crushed it! Feel so much stronger on my last week! Thank you!!!

W6/D2 Back + chest + core

W6/D3 HIIT + arms

It’s always a 1000/10 with you magnus 🦵🏽🔥

LisaMarie

Great workout 🏋️‍♀️ 🦵🔥😊!!!!

W6/D4 HIIT + legs + core

Finally the whole program completed! Can especially see the development in my abs, so much easier to do the exercises now.
Thank you Magnus!

Wow that was a long 6 weeks, but I feel great, love all the workout routines 🔥🦵😊💪🏋️‍♀️😍!!!!!!!!!

W4/D4 HIIT + legs + core

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