Name: Playbook - Magnus Lygdback - W6/D4 HIIT + legs + core
Uploaded: 2023-10-09T14:34:39.321Z
Duration: 45 min
Description: W6/D4 HIIT + legs + core

Stability ball pass is effective, but it is also the worst

Rebecca

It’s always a 1000/10 with you magnus 🦵🏽🔥

LisaMarie

Great workout 🏋️‍♀️ 🦵🔥😊!!!!

Willard

Alea Conte

Christer Madsen

Joshua

Rod Mandi Brumfield

It was a challenge this time,but I didn’t cheat or miss a single exercise. We are almost on the finish line!😬

Lilla Kelemen

Regan Krager

Sham

Leilani

Regina

Mika

Killer workout! I feel fantastic! 🙆🏻‍♀️

Ana Victoria

Charlotte

Olive Scott-Whilde

Marisol

Mila

Skipped yesterday because day before I got my 1st Pfizer vaccine. Today is much better - but definitely felt weaker than normal. Had to drop weight, hoping next workout is better.

Rhiannon

One more day! Crazy this is almost the end of 6 weeks

Lisa

Verkligen grymt bra pass och ett himla bra program🙏 grymt att kunna gå till gymmet och träna både mer beslutsamt, effektivt och få mer resultat! Nu får jag prova de andra programmen också😍 men TACK för galet bra träning!!

Nicole

Orelie

Monica

Vilket kanonprogram 🙌🏼
Snart i mål o redo för nästa omgång av ww84🦸🏻‍♀️

Jeanette

* Warmup
- 5min TREADMILL
- HIIT Deadmill sprints 30sec x 3

* Workout 
- Leg press 3 x 12
- Bulgarian split squat 20reps (10reps on each side) x3

Swiss ball superset 
 - Knee tuck 3 x 12
 - Side to side 3 x 12 (6 on each side)

Superset 
 - Hamstring curl 3 x 12
 - Hip thrust 3 x 12

- Stability ball pass 3 x 20

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

5 min treadmill

- Treadmill turned off 
- Sprint on a stationary treadmill
- 1 minute sprint with 1 minute rest (repeat)

Deadmill sprints

- Feet shoulder width apart 
- Lower slowly until you are slightly above 90 degrees
- Explode up

Leg press

- Place on foot on a chair/bench behind you
- The other should be in front of you in a lunge position
- Bring your knee down until you almost touch the floor
- Come up squeezing your glutes

Bulgarian split squat

Knee tuck on ball

- Start in plank position with your hand in a chair/stool
- Hop bringing one leg forward 
- Hop and take the other leg to the opposite side
- Increase speed as your feel comfortable

Side to side on chair/stool

Swiss ball superset

- Shoulders flat on ground
- Hips raised off ground
- Roll ball from heels to bottom of feet

Hamstring curl on stability ball

- 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

Superset

- Keep your core engaged 
- Your arms and legs should be fully extended

Hands to feet pass stability ball

W6/D4 HIIT + legs + core

Really burned the legs was amazing! Could not really hang on with those windmills though! 😅

Ellen

Pernilla

Naomi

W1/D1 Cardio + legs

Wow. Felt so good to feel these exercises WORKING and not  be going through the motions with movements all the time. My new goal is to be able to do this workout and not crumble! 😂Thankyou Magnus!🙏🏽

Core muscles still trying to recover from yesterday’s workout….

W1/D2 Back + chest + core

Monet

Alejandra Romero

W1/D3 HIIT + arms

That hand to feet ball thingy..it buurrrns

MegaGirl611

Stability ball pass and deadmills kill me every time

W1/D4 HIIT + legs + core

Maria

Great! I spent the last 3 months focusing on nutrition and sleep and started your Wonder Woman program at the Yard in Hermosa Beach this week. I LOVE it!! Thank you for sharing this!

MICHELLE BENNETT

W1/D5 Chest + back + core

Had to modify on the rainbows, but got it done

W2/D1 Cardio + legs

Man those push ups... I can feel the burn on my arms

Livi

W2/D2 Back + chest + core

Mayelin

Veronica

W2/D3 HIIT + arms

Awesome! I feel I can do more but at the same time I feel exhausted

W2/D4 HIIT + legs + core

Man still feeling exhausted after an extra day of rest. Is less but I still feel the exhaustion. Kinda difficult to do the last excercise but I did it!

W6/D4 HIIT + legs + core

Community

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