Name: Playbook - Magnus Lygdback - W4/Day23: Mobility + Chest + Arms & Core
Uploaded: 2023-10-09T14:34:39.247Z
Duration: 45 min
Description: W4/Day23: Mobility + Chest + Arms & Core

Alea

Monet

Jenn

Carmen

Taylor

Yvonne

Great workout, I love it 🥰🔥🥵!!!!

Willard

Weak wrists throughout the plank pull through.

lore

Your programs have changed the course of my fitness journey. I can’t thank you enough! Thank you Magnus!

Jordan

Mars

Bear crawls are getting easier and i can get lower. Side plank pull throughs are always killer. Noticing more definition.

Christine

Nur S*

I dont know if this is supposed to be an arm workout but by the end I can barely hold myself up, must be doing something

Rebecca

Katie

Andreea Cz

Back at it after a week of being sick! 🔥🔥

Camila

Connie Dale

Preeti Baruah

Sahar Whitley

I felt like im gonna pass out 😂 But I’m much stronger and I can definitely see and feel the changes in my body

tw_becca

These last couple of days have been rough, but these workouts have saved me and kept me from failing. I am so thankful for such a great routine that keeps me alert physically and mentally.

Thank you Magnus

Kendi

Rosie

Anna

Melinda

Data

I finally managed to do 15 on each side on last exercise 😀
And managed to do that on all 4 sets! 
I’m 56 and only started exercising in July and started your app 4 weeks ago.

This workout started off as the worst one during week 1, but has become my favorite by week 4!

Aubrey

Courtney

Really good when you don't need to search for the right weight. An "easy" one

Enrique

Tired and a tad fatigued but I made it through :)

Cara-Hope Lorraine

Anita

Eric

Lydia

Still challenging, but getting a little boring. I’m looking forward to trying out a new workout after I finish Alicia’s!

Mandy

Cici

Kira

Nicole

Ashleigh

Kristina Tan

Annie

Don't quit, you've worked hard and made it far.

- Swoop your arms in a circular motion
- Keep your back flat, core tight

Bear Crawls

- Legs on the floor or ground
- Back flat on the bench 
- Lower down slowly and explode up

Dumbbell Chest Press

- Lean forward
- Cables should hold some of your weight
- Open and close arms like you are opening and closing a gate

Flys with Cables

- 10 reps per side
- Use a challenging weight
- Alternating sides

Alternating Bicep Curl

- Lay flat on a bench
- Lift 2 dumbbells straight overhead
- Bend your elbows and slowly lower the weights towards the back of your shoulders 
- Press back up

Skullcrushers

Complete 12 reps of each exercise, then take 60 secs rest. Do this for 4 rounds!

- Lean forward slightly 
- Elbows tucked by your head
- Pull quickly and release slower
- Squeeze tricep at the top

Cable Tricep Extensions

- Start with ropes in hands arms hanging down in front of you
- Make a curl motion with your arms, curls ropes up towards your chin
- Slowly lower back down

Bicep Cable Curl

Superset A

For your second superset you will perform 1 min of windshield wipers, then 30 total reps of side plank pull throughs (15 each side) followed by 60 seconds of rest! Complete this for a total of 4 rounds!!

- Keep your back and shoulders pressed to the ground 
- Arms our to your side to help you balance 
- Legs straight in the air and rotate side to side
- Try to only rotate your pelvis/hips
- Beginners 3 sets of 16 reps

Windshield Wipers

- Start in a plank position with a dumbbell in one hand
- Reach the Dumbbell through the opposite arm and then pull the Dumbbell though while opening up your body into a side plank position with the weight directly above you
- 15 reps per side

Side Plank Pull Throughs

Superset B

W4/Day23: Mobility + Chest + Arms & Core

Emily

Lucy

W1/Day1: Cardio (HIIT) + Legs + Core

Terri-anne

Phyllis

W1/Day2: Cardio + Back & Outside Shoulders

Marie

Good. Had to modify some for my fitness level but was still challenging and very fun combinations of exercises.

W1/Day3: Mobility + Chest + Arms & Core

Emma

So good. Made modifications on one exercise. But made it through the entire workout which is a feat for me.

W1/Day5: Cardio (HIIT) + Legs + Core

Really wasn’t in the mood for working out today but glad I showed up and did it!! 💪🏻

W1/Day6: Cardio + Back & Outside Shoulders

W1/Day7: Mobility + Chest + Arms & Core

W2/Day9: Cardio (HIIT) + Legs + Core

W2/Day10: Cardio + Back & Outside Shoulders

W2/Day11: Mobility + Chest + Arms & Core

Still waiting for my body to get used to this workout, I’ve never been achy for this long. I mean all body parts let me know I did something.

Star rating for me. Happy to get through it, but hurt my neck earlier in the day. Unable to do sprints or stir-the-pot :(
AWESOME SESSION THOUGH!

W4/Day23: Mobility + Chest + Arms & Core

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