Name: Playbook - Magnus Lygdback - W6/D1: Back & Shoulders + Core
Uploaded: 2023-10-09T14:34:39.290Z
Duration: 50 min
Description: W6/D1: Back & Shoulders + Core

Nice workout. Skipped the sprints due to enough Cardio this week and lack of time. 🤷🏼‍♀️

Melinda

Christopher Uhey

Amman

Last stretch. Making it to the end to start again. 🥵😜💪🏻🤙

Dollie

Antonio

Es wird nochmals Gas gegeben für die finale Woche! 💪🏻🏋️‍♀️🙌🏻🙌🏻🙌🏻🙌🏻

Yvonne

Anthony

Jeppe

Shane

Marc

matt

Willard

There is a big difference in the last week!! Let’s Go!!!!

Kellen Riley

Mika Terrell

Luis

Erik Kullander

Mowing the front lawn and assembling the mower was my cardio haha

Jaybird19

Andreas Bäckström

Christine

More answers in the faq.  Should we repeat programs or change programs after completion. Should there be a rest or active recovery week between programs?

Mark

Kristina Tan

Jussi

Rocco

Janelle

Gabriel Gurrola

Everardo Ruíz Marin

Scott Allison

Sorry I meant to put 5 stars. Thank you Magnus!

Priscilla

Stefon

Nice! You don’t like deadlifts, right? ;)

Maurits van Dijk

Nice to be back after catching a cold. Love your programs 💖

Anna

Joel

Max Wood

Always loved your workouts. Now that I am about to finish your program .. I can see the benefits of it ..

Great start in our sunday! 👍🏼💪🏼💕

Andrea

Love how the exercises really focused on the trap muscles

Jacquie Schmidt

Randy

Milena Deneno

Steve

Ann Norgren

dragon kicks. best and favorites ab workout through the program. gets me every time

Michael Regalado

Morgan

Eric Shelby

Alain

Way to go. Final week! I hope you are feeling and looking fantastic. 

You know the drill by now. Everything is about staying consistent and adopting what you are learning as part of a lifestyle. 

Keep it up!

- Jog on a treadmill or outside for 4 mins

Treadmill warm-up

- First three sets are 90 sprints with 60 second rest 
- Next four sets are 30 second sprints with 30 second rest

Treadmill sprint

- Sitting or standing (bent over)
- Use triangle handle
- Bring to the top of your chest
- Squeeze your shoulder blades

Narrow grip lat pull down

- Maintain a back posture this is slightly tilted
- Straight back, not curved 
-  Squeeze your back at the top of the rep

Barbell row

- Sit up with a straight back 
- Accelerate back and squeeze your shoulder blades
- Lower gradually

Back fly machine

- Slight bend in your knees and angle your back (keep back straight, not curved)
- Drive down keeping your arms straight 
-  Squeeze your muscle at the bottom of the rep 
- Release slowly

Straight-arm pulldowns

- Feet together with firm, straight posture 
- Slightly bent arms, raise them above your shoulder line 
- Don't swing or go too heavy 
- Release slowly

Lat raises (side shoulder raises)

- 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)

- Keep position steady while arching your back. 
- Elevate to the tips of your toes.

Cat plank

W6/D1: Back & Shoulders + Core

Hooshang

Almira

W1/D1: Legs + Core

Monini Huerta

Alejandra Romero

W1/D2: Back & Shoulders + Core

Gary Rankin

Omar

W1/D3: Chest & Core

My shoulders still hurt from yesterday. But my arms are gonna hate me for the weekend

Mitchell Bauman

Nice workout. Felt strong today! 👊🏼💪🏼💪🏼

W1/D4: Arms + Core

Jenn

W1/D5: Legs + Core

Awesome! Love the variation from last week. ✌🏻

W2/D1: Back & Shoulders + Core

Had to change dumbells to smith machine since my shoulder rolls out of place often. But still a killer time!

For the ones with poor eyesight could you make the font larger or in bold when viewing previous workouts

Karl

W2/D2: Chest & Core

So much wish for you to do a three day split heavy weight lifting program for women in pre menopause, menopause. So we can do cardio separately.

It was a good day for these! The gym was packed but I felt like im getting better in my ability to do these

W2/D3: Arms + Core

Fun! Like the excersices and variation from last week. Felt strong.

Totally misjudged this workout! It was way more challenging than I expected! So fantastic

W6/D1: Back & Shoulders + Core

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