Name: Playbook - Lizette Pompa - Welcome to the Program
Uploaded: 2024-04-05T18:09:15.853Z
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

I really like this format! My shoulders are killing me but that’s what I needed!

Emily

I need to work on those banded bear walks! Great set, excited to start another program!

Andrea

I really enjoy the workout! I would however like some cues on the mind body connection/movement. But overall I'm really excited about the program. Thank you!

ali mylin-otherson

W1/D1 Upper Body

Too shooooort!!! ☺️☺️☺️☺️

Patu M

So good! I feel so open in the chest and shoulders! A great practice after yesterdays weights.

W1/D2 Upper Body Stretch and Mobility

Tiring but the feeling when you finish it is amazing! Thanks!!

I found this too difficult for me. I’m sure it’s just my level and not being very strong. I couldn’t complete 4 sets and I found the cool down almost too difficult to manage as well. I’m motivated to keep getting stronger! Maybe I should try something different?

Loved it! Thank you 🙏. The sun is finally back after the crazy Hans-storm + a good work out = new energy to do the last little bit of work before the week end☀️💪.

Elna Lindahl

W1/D3 Lower Body

W1/D4 Lower Body Stretch and Mobility

Haneen

W1/D5 Full Body

Isabelle Eklund

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.

Kaitlin

W2/D2 Stretch and Mobility Wheel Pose

That felt so heavy! Loved the challenge. I like it when you remind us about the option for single leg RDLs.

Heather Allen

Ruth

W2/D3 Lower Body

Shilpa kurian

I loved this (especially the slider work)!! I was on a kick-line team in college back in the mid-80’s and I’d love to get my splits back.

Welcome to the Program

Community

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