Name: Playbook - Magnus Lygdback - W6/D2 Back
Uploaded: 2022-05-26T20:45:18.343Z
Duration: 45 min
Description: W6/D2 Back

jeremy

Rolling one tuck is still the toughest exercise of them all

Hendrik

Ingrid

Had to take my last week of the 6 week plan off due to flu but picked back up where I left off. For some reason feel fitter and stronger than I did before. According to renpho weight scale I have put on muscle mass too.

Steven

Sean

James Nowotny

Great workout 🏋️‍♀️ feeling the pump in the shoulders

Ed McCready

Aaron

Melinda

Natasha

Mike

Joe Fitzgerald

Antonio

Josh

Mika Terrell

Keegan

Filipe Patrocínio

Hayden

The Northman delts are shaping up nicely. Thanks Magnus 👊🏻 💥 👊🏻

Adam

Shoulders are pumped! Last back day. Feel good.

Max Perry

Martin Grönwall

Mark

Stéphanie

Day2 Back

- Warm up Rowing 5-10min
Banded Combo  
- Straight arm pulldown 10x  
- Wide upper back pull10x 
- Lateral wood chop rotation 10x on each side x1 round

- Lat pulldown Tight grip10x3
- Row 10x3
- Reverse Fly on bench 45’ 10x3
- Dumbbell lateral t raise 10x4
- Kneeling Halo 10x3 
- Rolling one tuck 1min x3

- Back straight
- Pull back to bottom of stomach while extending legs

Rowing

- Lean forward slightly 
- Keep a slight bend at the elbow throughout the movement 
- As you bring the band down engage your lats

Straight arm pulldown (banded)

- Loop your band around a stationary object just above head height
- Grab the band with your hands
- Pull the band  towards your face with elbows flared outward
- Keep movements controlled

Wide upper back pull

- Loop your band around a stationary object at roughly chest height
- Grab the end of the band with light tension on the band with slight bent in your arms which are in front of you
-Rotate way from the attachment point adding tension to the band
-Rotate back to the starting position staying deliberate and controlled in your movements

Lateral wood chop rotation (10 each direction)

Banded combo

- 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
- Don't curve your back 
-  Squeeze your back at the top of the rep

Barbell row

- Lay on an incline bench (feet touching floor)
- Back straight with chest touching seat 
- Accelerate into a fly (slight bend in arms) 
- Slow release back down

Reverse fly on incline bench

- Kneeling, holding a kettlebell in the bottoms up position
- Slowly and safely circle your head with the bell
- Reverse the movement back to the starting position

Kneeling halo

Dumbbell lateral t-raise

- Lay on your back with your hands at your head
- Perform knee tucks as you roll slowly from side to side

W6/D2 Back

Community

More workouts from Magnus Lygdback

W6/D2 Back

@media (min-width: 768px){.css-1w2y59c-WorkoutComments{display:none;}}Community

More workouts from Magnus Lygdback

Community