Name: Playbook - Lizette Pompa - Welcome to the Program
Uploaded: 2023-03-17T05:48:30.091Z
Duration: 3 min
Description: Welcome to the Program

Yusef

List of equipment:
Floor and wall space
Pull-up Bar
Barbell (optional)
Bench or Box (something stable for step-ups, Bulgarian split squats, and box jumps)
Around four sets of dumbbells (or adjustable ones)
- Mediumweight (around 8kg/15lbs to 10kg/20lbs)
- Heavy (around 10kg/20lbs to 12,5kg/30lbs)
- Extra Heavy (around 15kg/30lbs and 17,5kg /40lbs )
Kettlebell (around 16kg/35lbs)
Weight Plate (for weighted push-ups and to stand on)
Light weights or plate weights for shoulder mobility
A Hard Resistance Mini-Band 
A long resistance band light/medium
Extra padding for hip thrusts
2 Yoga blocks
1 Dowel

Welcome to the Program

Susanna

W1/D1 Upper Body

This felt great after yesterday’s workout

Kaitlin

W1/D2 Upper Body Stretch and Mobility

Firt workout in Ramadan. 4 rounds was very challenging 😅

Eman

Just dripping in sweat by the end 😅 loved the cool down!

W1/D3 Lower Body

W1/D4 Lower Body Stretch and Mobility

W1/D5 Full Body

W2/D1 Upper Body

Found this very challenging. Especially letting the head hang back with the leans toward the wall and then getting the elbows straight in wheel. Got them straightest with the couch but that felt harder to enter/exit than elevated on blocks so I just stuck with blocks and had a tiny bend.

W2/D2 Stretch and Mobility Wheel Pose

W2/D3 Lower Body

W2/D4 Stretch and Mobility Splits

W2/D5 Full Body

W3/D1 Upper Body

W3/D2 Upper Body Stretch and Mobility

W3/D3 Lower Body

W3/D4 Lower Body Stretch and Mobility

W3/D5 Full Body

W4/D1 Upper Body

W4/D2 Stretch and Mobility (Wheel Pose)

W4/D3 Lower Body

W4/D4 Stretch and Mobility (Splits)

W4/D5 Full Body

Welcome to the Program

Community

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