Name: Playbook - Lizette Pompa - W1/D2 Push and Hinge
Uploaded: 2023-09-29T04:10:59.873Z
Duration: 40 min
Description: W1/D2 Push and Hinge

Yusef

Dahlia

Tough. Tough. Excellent. Such a smart design.

Erid

Equipment:
- Barbell
- Bench/Hip thrust support
- 1 Heavy Dumbbell
- 1 Heavy Kettlebell
- Plate for weighted push-ups

Routine:
3 Rounds of each super-set with 75sec rest in between.
A1. 8 Push-ups
A2. 8 Deadlifts

B1. 8+8 Half-Kneeling Overhead Press
B2. 8 Hip Thrusts

C1. 15 Kettlebell Swings
C2. 30sec DB Press Flutter Kicks

A1. Push-ups

A2. Deadlifts

A. Push-ups and Deadlifts

B1. Half Kneeling Overhead Press (R)

B1. Half Kneeling Overhead Press (L)

B2. Hip Thrust

B. Half Kneeling Press and Hip Thrusts

C1. Kettlebell Swings

C2. DB Press Flutter Kicks

C. KB Swings and DB Press Flutter Kicks

W1/D2 Push and Hinge

Begin Here

Breathing During Lifts

Exercise Gallery

Very excited to do this 8 wk gym programz

Some of these movements are difficult for me. I’m excited to see myself get stronger during these 8 weeks.

Jennifer

W1/D1 Pull and Squat

Oh, man. It's wonderful and much more load than first go round.  Thank u.

Laura

W1/D3 Upper Body

This is still such a good even thru round two. Feels good to see such load gain.

Whew. I'm excited to note the progress over the coming weeks.

W1/D4 Lower Body

Feels so good. Smart. Smart. Smart design.

These workouts are just the right amount to stay consistent with.

Iseult

W2/D1 Push and Squat

Jae Berman

W2/D2 Pull and Hinge

I'm grateful that your program has my core strong enough to bear more load!

W2/D3 Upper Body

Love this one. So spicy on the outer glutes.

Emily

W2/D4 Lower Body

Today I was joined by TWO kids. Big fun. It was tough but all my weights progressed as well as range of motion.

W3/D1 Pull and Squat

W3/D2 Push and Hinge

That was so good. I increased weight is both the row and the snatch.

I was able to up my weights for bicep curls and push press! So excited! Thank you for this program!

W3/D3 Upper Body

Stronger.  Stronger. The program is working. More load, mindfulness and increased range of motion. Thk u.

W3/D4 Lower Body

Excellent sequence and more fluid than the last time I did it. Stay consistent and non judgemental, everybody, and the results will sneak up on you.

W4/D1 Push and Squat

The pull ups got a little easier from last time. Nice holiday Monday in the US. Peace, everyone

W4/D2 Pull and Hinge

Great upper body workout. I challenged myself with heavier weights than last week. Feeling strong.

W4/D3 Upper Body

W4/D4 Lower Body

W5/D1 Pull and Squat

Four rounds adds such a nice level of challenge

W5/D2 Push and Hinge

I felt strong enough to add a 2 exercises to this program. First time ever. Better every week.

W5/D3 Upper Body

That was tough tough. It took everything but load was heaviest to date🤗

W5/D4 Lower Body

YES. It is working. Stronger and stronger. Stay with it team!

W6/D1 Push and Squat

Thank u.  Just back after a life happens break :-)

W6/D2 Pull and Hinge

W6/D3 Upper Body

W6/D4 Lower Body

Still working thru life but getting there. Loving it.

W7/D1 Pull and Squat

W7/D2 Push and Hinge

W7/D3 Upper Body

Just a fantastic workout and mine heaviest weights of the daddy doughnut era :-)

W1/D2 Push and Hinge

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