Name: Playbook - Lizette Pompa - W1/D2 Pull and Hinge
Uploaded: 2024-04-05T18:09:16.209Z
Duration: 30 min
Description: W1/D2 Pull and Hinge

This felt so amazing! I was able to use 25lb weights and and a 35lb kettle bell!!!! I felt so strong!

Barbara

That was great! On the PMS anxiety train and needed to get my heart rate up!

Sara

DeAnna

Mira

It’s day 2 of my periods. I didn’t feel exhausted working out. Felt stronger by the end of it

Haseena

Equipment:
Pull-up bar
Bench
Barbell (optional)
Kettlebell
1 Set of extra heavy dumbbells

Recommended weights: 
Extra Heavy DB’s: 10kg/22lb to 17,5kg/38lb

5-Min EMOM
3 Pull-ups/Negatives

Routine: 4 Total Rounds with 2min rest in between
8 Hip Thrusts
6+6 SA Row
6+6 Kickstand RDL’s
6 - 2 DB Power Cleans
15 Kettlebell Swings

Hip Thrusts

Single Arm Bent Over Row (R)

Single Arm Bent Over Row (L)

Kickstand RDLs (R)

Kickstand RDLs (L)

DB Power Cleans

Kettlebell Swings

Pull and Hinge Circuit

W1/D2 Pull and Hinge

Patu M

caron

I‘m 41, I have been doing sports all my life and never learned about these basic things before. So thank you so much for this 😊👍!

Sonja

Program Info Videos

I would love to know the focus of the cool downs so that I know which one to do after a workout

Marianne

Cool Down 1

Ellie

Cool Down 2

Leslie

Cool Down 3

Cool Down 4

Cool Down 5

W1/D1 Week 1 Info

So hard! Had to modify a bit because of cramps but I have never been so excited to start my cycle and this program!

Great workout! On the 3rd day of my menstrual cycle.

Eman Sardouk

W1/D1 Push and Squat

Emom+2 rounds of circuit due to time. Arms sore from day 2!

Kaitlin

Rachel

Finally making progress with press-ups. I skipped the dumbbell and did straight press-ups to work on technique. I will video myself also to analyse. I think the last time I videoed myself my chest was dipping too much - when I look at you - you are much more even - so chest and belly are the same - so was working on that and managed pretty much 40 press-ups.

W1/D2 Pull and Hinge

Community

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