Name: Playbook - Magnus Lygdback - W5/D1
Uploaded: 2023-10-09T14:34:38.995Z
Duration: 60 min
Description: W5/D1

Happy new year!  Great way to start 2024.

Shane

Minerva

4 sets of Dragon kicks …kicked my hiney. Thank you!

Melanie

Rebecca

Fantastic! Feeling stronger this week! Thank you!

I had an awesome session. Starting strong week 5 ( did cardio intervals between the first two exercises 💪😅

Marieta Tisheva

Marek

Charlotte

Mathias

I could not complete this one but did all except the squats as I just recovered from a back injury and it felt a bit weird 😅 will take a rest day tomorrow just to be safe

Johno

Really upped the weights for deadlifts today. Pretty sure I grew a new butt DURING the workout.

Wendlin Jonas

Stéphanie

WonderWoman

Epic workout. Any good substitutes for dragon kick?

Taylor Brown

Sahar Whitley

Eric

No threadmills available today so I took a rowing machine instead (no intervalls). The dragon kicks are killing my abs, but I am getting stronger/using better technique. 😊🙌🏼

Melinda

Amanda

Legs have been feeling fantastic and worked all day.

Jaybird19

Emmelie

My legs have felt so good all day, pumped and solid.

- Treadmill warmup 5 min
- Treadmill sprints 20sec x4

- Hex bar deadlift 10x3
- Goblet squat 12x3

Superset x3
- Leg extension 12x
- Hamstring curl 12x

Superset x4
- Curtsy lunge 12x (each side)
- Dragon kick 12x

- Steady pace that can gradually speed up when you feel comfortable

Treadmill warm-up

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

Treadmill sprint

- Can use a barbell or dumbbells as well
- Chin up, back straight (not bent)
- Tuck your butt behind your legs

Hex bar deadlift

Goblet squat

- Tight posture, back straight on seat
- Drive legs up and hold for 1 sec at top

Leg extension machine

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

Superset

- Curtsy lunge 12x (each side)
- Dragon kick 12x

-Place a band around your legs above the knees
- Step one leg back behind the other leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward to starting position 
-Alternate legs back and forth

Curtsy lunge (super band)

- 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)

W5/D1

Galo

Amazing workout! Such a fun functional routine.

Martha Dever

I had to stop at the dragon kicks. I was gassed and had to get back home

Manny

W1/D1

Eddie

parke

W1/D2

Sandrelin

Marcelo

W1/D3

To easy, honestly, the programs should be sorted by difficulty, like “this is ideal for beginners” etc… 

Or at least with a note or something

Taylor

W1/D4

Again too easy. I insist that these programs should be labeled for begginners etc.

W5/D1

Community

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