Name: Playbook - Lizette Pompa - W3/D1 Upper Body
Uploaded: 2023-03-17T05:48:30.132Z
Duration: 35 min
Description: W3/D1 Upper Body

Equipment:
Pull-up Bar
1 Heavy Dumbbell
1 Extra Heavy Dumbbell

Routine:
4 Rounds
3-5 Pull-ups
8+8 Hang Clean Push PRess
12 Alternating Snatch
6+6 Half Kneeling Press to Windmill
10 Halos
10 Prone Back Extensions

Pull-ups

Hang Clean Push Press (R)

Hang Clean Push Press (L)

Alternating DB Snatch

Half Kneeling Press to Windmill (R)

Half Kneeling Press to Windmill (L)

Alternating Halos

Prone Back Extensions

Upper Body Circuit

W3/D1 Upper Body

Yusef

Welcome to the Program

Susanna

W1/D1 Upper Body

This felt great after yesterday’s workout

Kaitlin

W1/D2 Upper Body Stretch and Mobility

Firt workout in Ramadan. 4 rounds was very challenging 😅

Eman

Just dripping in sweat by the end 😅 loved the cool down!

W1/D3 Lower Body

W1/D4 Lower Body Stretch and Mobility

W1/D5 Full Body

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.

W2/D2 Stretch and Mobility Wheel Pose

W2/D3 Lower Body

W2/D4 Stretch and Mobility Splits

W2/D5 Full Body

W3/D2 Upper Body Stretch and Mobility

W3/D3 Lower Body

W3/D4 Lower Body Stretch and Mobility

W3/D5 Full Body

W4/D1 Upper Body

W4/D2 Stretch and Mobility (Wheel Pose)

W4/D3 Lower Body

W4/D4 Stretch and Mobility (Splits)

W4/D5 Full Body

W3/D1 Upper Body

More workouts from Lizette Pompa