Name: Playbook - Lizette Pompa - W2/D2 Pull and Squat
Uploaded: 2024-04-05T18:09:16.300Z
Duration: 30 min
Description: W2/D2 Pull and Squat

Great workout! Would love if you could offer some alternatives for those who don’t have a bar or box available! Thank you!

Barbara

Livia

Mira

Iseult

Equipment:
1 Set of extra heavy dumbbells
Pull-up Bar
Bench
Box

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

Routine: 4 Total Rounds with 2min rest in between
6+6 DB Split Clean 
3 Pull-ups
6+6 Short Stance Lunges
8 Pull-Overs
12 Alternation Cossack Squats

5-Min Tabata
Box Jumps
Single Arm Power Cleans

DB Split Clean (R)

DB Split Clean (L)

Pull-ups

Short Stance Lunges (R)

Short Stance Lunges (L)

Pull Overs

Alternating Cossack Squats

Pull and Squat Circuit

W2/D2 Pull and Squat

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

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

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

Sara

DeAnna

W1/D2 Pull and Hinge

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.

W2/D2 Pull and Squat

Community

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