Name: Playbook - Magnus Lygdback - W6/D1
Uploaded: 2023-10-09T14:34:39.090Z
Duration: 60 min
Description: W6/D1

Simon

I love this workout 🏋️‍♂️ 🥰🔥🦵🥵!!!!!

Willard

This program whooped my ace in every best way! I feel so physically and mentally accomplished! On to the Next 🙌

Nichole

Sahar Whitley

Julian

Marek

Matthew Lawless

I've had a stomach flu and finally got enough energy to get back to the workouts. Took it a bit lighter today, but still loving this workout!

Emmelie

Johno

Last D1 finished with 245lb barbell deadlifts. Pace lagged a little this week, but putting in the effort was worth it.

Wendlin Jonas

Best way to start the week!! #legday #allday

My legs are shaking! That final superset hit hard

Charlie Micames

Last week and then dragon kicks are still kicking my butt on the 3 and 4 round haha 😆 how everyone got in a good workout today ^-^ see you all tomorrow!

Stéphanie

F*cking crowded gym. 😩 😉
No threadmill available sova it had to be rowing machine instead... Again! And the leg extension was also occupied so I could not do a superset. But I did it. Upped some weights, felt strong. Except for the dragon kicks. 🤪

Melinda

Still hating leg day…but only 1 more to go!!!!!!! Whoop whoop!!!

Diana

Best workout of the week! Glutes burning and its monday!

Rebecca

W6 D1 -I dragged my sorry ass out of my comfy bed and got it done.

Jaybird19

Veronica

- Treadmill warmup 5 min
- Treadmill sprints 20sec x5

- 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)

W6/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.

Brent

Not so hard as the cut program but still nice

Pedro pablo

W1/D5

Simon Öhlund

W2/D1

Wow that was intense, especially picking up the pace on the burnout cardio moves at the end!

Melanie

W2/D2

Ed McCready

W2/D3

Christina Villa

Stephan

W2/D4

Great work out, upper work out and core, yes.

Judith

Tough and I switched stability ball press with one arm push ups strict form

Cload

W2/D5

Feelin ready for the 2024 challenge 💪🏼💪🏼💪🏼

Charlie

Leg day and core, great work out. 👍🏼👍🏼

W3/D1

W3/D2

Kristen

W3/D3

Great work out! I would appreciate some variety in the workouts… it seems we have been repeating the same exercises the last two weeks. Maybe that’s the point though…

Abner Cassia

David

W3/D4

Did airdyne to start and finish..great bit of cardio to round out the workout.

So good! Upping weight this week - awesome workout!

W3/D5

Shane

W4/D1

When recording lbs should I be combining weight of each hand per set??? I've been just recording it as the weight per hand. So instead of putting a total of 20lbs I've been putting 10lbs so I can remember which weight I used during that given week.

Brandon

W4/D2

Great app and really challenging exercises as for me im a beginner live it 😉

Dante

Brass Knuckles

W4/D3

W4/D4

W4/D5

Happy new year!  Great way to start 2024.

Minerva

W5/D1

I can feel the pump, and the pump is amazing 🤩 💪🔥🥵😍!!!!!!!!!

W5/D2

Massive bicep and tricep pump, love it 💪💪💪

W5/D3

W5/D4

W5/D5

W6/D2

Elias

W6/D3

W6/D4

Best program to regain strength and cardiovascular health.
Thanks M 💪

I did it 🙌 I fucking did it!  😭. First time doing weight training it was amazing can’t wait for what’s next!  This has changed my life THANK YOU!!!!

W6/D1

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