Name: Playbook - Magnus Lygdback - W6/D4: Legs + Core
Uploaded: 2023-10-09T14:34:39.319Z
Duration: 50 min
Description: W6/D4: Legs + Core

Great workout. Upped some weights and reps. 🥵

Melinda

Christopher Uhey

Coupled this work out with w1d1 leg work out. Was terrific!

Amman

Yvonne

Anthony

Shane

matt

Holly

Regan

Leg & Arm day are my favorite days 🥰🔥💪😊🏋️‍♂️!!!!!

Willard

Kellen Riley

Leigh

The slow mountain climbers 🔥🔥🔥🔥

Mika Terrell

Buzz

Almost done w the program! Put in that extra pump today just because

Luis

Great workout! Completely spent. Thanks Magnus!

Rhiannon

😍😍😍 with the risk of repeating myself, but I LOVE Beast leg days 😊

Charlotte

Andreas Bäckström

Erika Rumble

Christine

I added weight to my side lunges. I normally move on to another program after finishing one, but I want to do The Beast again (just finished). It’s my FAVORITE. Thanks Magnus!!

Ngahiriwa Rauhina

Kristina Tan

Boom! Six week program in the bag Mag! Thanks for the tips and results!

Ron Piskula

David

Fábio Abilel de Melo

Jussi

Added in some deadlifts at the end! Thank you Magnus!

Rocco

Erik Kullander

Janelle

Your program is the best money I’ve ever spent! Great workouts and information! Glad I found you through Tomb Raider!!!

Mitchell Bauman

Benito

Another great leg day. Perfect combination of heavy compound movements with plyo exercises. Love it💪🏻

Nu har jag gjort klart även beast programmet, så bra! Jag ser verkligen resultat sedan jag började med dessa program. Kört superwoman 1 och 2, och nu beast. Vilket program ska jag fortsätta med tycker du? Ska jag testa terminator eller ska jag ta beast igen och lägga på fler reps? Vill återigen säga att jag verkligen älskar dessa program 💪🏼😊

Maya

3rd or 4th time completing the Beast. Onto Terminator. 🙌🏻

Jason

Priscilla

Stefon

James

Thank you for making me ”svettas” like crazy!! 👍💪💪💪

Anna

Well, this was my last workout of this program! ...got derailed a bit towards the end with a basketball caused ankle injury, but still came back to finish the program. My results were also noticeable - I definitely added some lean muscle :)

All in all, I loved the program! Especially loved the cardio+hit stuff in the beginning of the workouts, I felt like it got my heart and body primed for the strength portion that followed. Also loved the core focus  - having had an abdominal tear in the past, I very much understand the importance of keeping your core strong!

The only improvement I would suggest is adding in a whole body workout every couple of weeks that has a good amount of burnouts ...maybe after the arms day every other week.

Thank you very much, Magnus!

Norbert

Awesome sir, haven’t been in this kind of shape since high school and I’m 38. Ran a mile in 8.5 minutes.

Nico

Fredrik

Mike M

Andrea

Jacquie Schmidt

- Start slow if needed and gradually increase your pace

Treadmill warm-up

- Get a towel or pad for the center of the bar 
- Find a bench (or thrust bench) 
- Top of back on bench, legs 90 degrees
- Lower down slowly, accelerate up

Hip thrust

- Can use barbell or dumbbells
- Do not curve back
- Gradually lower and accelerate up
- Feet about shoulder width apart
- Weight should be on your heels

Front squats

- Place foot again a wall
- Extend the other leg out past your shoulder
- Move your weight over (non-wall foot)
- 10 each leg

Side lunge w/ foot on wall

- Explode off the ground
- Land softly
- Pick up the pace as you get the motion down

Box jumps

- Feet shoulder width apart 
- Slow and controlled squat 
- Aim to get your backside below your knee
- Pick up the pace!

Air squat

Agility circuit

- Plank position
- Controlled paced try to touch your knee to your elbow

Mountain climbers - slow

- Plank position
- Get knee close to elbow
- Pick up the pace once you get the motion down

Mountain climbers - fast

W6/D4: Legs + Core

Age 39, height 6 ft, weight 270 lbs, hard as heel ofr someone who hasn't done anything this intensive since getting out of the Marine Corps 12 years ago. This core/ leg workout is definitely going to be a constant in the books for me.

Michael Grabowsky

Hooshang

W1/D1: Legs + Core

It was a good workout all together. My belly fat got in the way of full rotation, but overall, I got the hang of it, and I think I did pretty good.

Monini

Almira

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

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

W1/D4: Arms + Core

Jenn

W1/D5: Legs + Core

Alejandra Romero

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

Tori

W2/D4: Legs + Core

Svårt att slita mig från dina program 💪🙌

Long workout session. 🤪 Felt a little less stronger than last back/workout.

W2/D5: Back & Shoulders + Core

Felt great! Definitely felt the chest working!

Layne

W3/D1: Chest & Core

The deadmills still kill me. But I'm enjoying them more

W3/D2: Arms + Core

Back to the Best after finnishing Start Strong 2024 challenge. Feels good with some variation. Tough! But I did good! Increased some weights and/or reps.

W3/D3: Legs + Core

Dragon kicks are a killer for the abs, and hard to master right technique. Workout went well.

Backs shoulder and abs are wiped out! Great!

W3/D4: Back & Shoulders + Core

Happy New Year Magnus. Going on year… 5? 6? Of your programs. Thank you so much for the motivation and guidance all this time.

W3/D5: Chest & Core

Crowded gym today so had to do some alternative excersices. But it went very well. Got my heart pumping too. 👌🏼

Arms felt the pump. Would love to know if it is 20 or 10 reps on each side or total.

W4/D1: Arms + Core

Fun! Upped the reps. Felt pretty strong today.

Great pump! Coulda used a few more exercises. Finished in 33 mins!

W4/D2: Legs + Core

Like the variation from last week.
Dragon kicks are hard.
Upped som reps aswell. 😊

I underestimate the cat plank every time 😅

W4/D3: Back & Shoulders + Core

Dont like chest days... But I did good. But it was heavy.
🤪

Jeppe

W4/D4: Chest & Core

Connie Dale

W4/D5: Arms + Core

Hard! Heavy/tough. But I did my best and the sweat dripped here and there. 🥵

I did my leg press set with 220 all the way through. I could go heavier next time. But still impressed myself

W5/D1: Legs + Core

Omg! The sets and reps! Lat side raises! Dragonkicks! 🥵🥵🥵

Definitely a great session. 750 Calories later👏

Sirj 

W5/D2: Back & Shoulders + Core

Bench press was heavy today!
And I gave it my all on the air dyne bike! 🥵🥵🥵

W5/D3: Chest & Core

Tough with 4 sets of rotational leg kicks! 🥵

W5/D4: Arms + Core

Tough. Lack of sleep=energy today so skipped one set of the leg superset.
Also the deadmill sprints... Getting plenty of Cardio this week...

My legs are fried! I did extra on leg press and now I know I won't be able to walk much this Sunday 😂

W5/D5: Legs + Core

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

W6/D1: Back & Shoulders + Core

Great! Like the dumbells bench presses better. 🫣
Felt strong today...

W6/D2: Chest & Core

Forgot to mark this as finished on wednesday... 🤷🏼‍♀️
It went well, felt kind of strong. Skipped the deadmills...

Fantastic arm day! Only a few more till completion!

Did this as a speed round and I felt it! Nice and tough!!!

W6/D3: Arms + Core

Yeay! I finished! It was hard/tough, but fun. 👌🏻

Finally completed!!! Now to decide what my next will plan will be!

Last day of the beast! This workout was so good, but going through some health issues that come with extreme fatigue, it was hard to get through the whole program. I’m not one to brag, but I am proud of myself for completing it at all. It may have taken me months but I did it!

W6/D4: Legs + Core

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