Name: Playbook - Lizette Pompa - Welcome to the Program
Uploaded: 2024-04-05T18:09:15.354Z
Duration: 5 min
Description: Welcome to the Program

Gladys

Christie

Finally! I just finished the second round of the 6 week f”program! Perfect timing to start this 4 week program! Looking forward.

Yang Chen

Welcome!

List of equipment:
Floor and wall space
Pull-up Bar
Barbell (optional)
Bench or Box (something stable for step-ups)
Four to five sets of dumbbells (or adjustable ones)
- Lightweight (I used 4kg/8lbs)
- Mediumweight (I used 8kg/17lbs)
- Heavy (I used 10kg/22lbs and 12,5kg/27lbs)
- Extra Heavy (I used 15kg/27lbs and 17,5kg 38lbs )
Kettlebell (I used 16kg/34lbs)
Weight Plate (for weighted push-ups and to stand on)
A long resistance band light/medium
Extra padding for hip thrusts and handstand push-ups

Welcome to the Program

Push and Squat Warm-up

Pull and Squat Warm-up

Push and Hinge Warm-up

Pull and Hinge Warm-up

Upper Body Warm-up

Lower Body Warm-up

Push and Squat Cool Down

Pull and Squat Cool Down

I enjoy every second of the yoga-inspired cool downs in this program! When the main work out feels to hard, I set my mind on the cool down to be able to keep going 👍😊

Welcome to the Program

Community

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