Name: Playbook - Lizette Pompa - W3/D1 Upper Body
Uploaded: 2024-04-05T18:09:16.194Z
Duration: 35 min
Description: W3/D1 Upper Body

I loved the mix of cardio and strength with the cleans. Great workout!

Yusef

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

Welcome to the Program

I really like this format! My shoulders are killing me but that’s what I needed!

Emily

I need to work on those banded bear walks! Great set, excited to start another program!

Andrea

I really enjoy the workout! I would however like some cues on the mind body connection/movement. But overall I'm really excited about the program. Thank you!

ali mylin-otherson

W1/D1 Upper Body

Too shooooort!!! ☺️☺️☺️☺️

Patu M

So good! I feel so open in the chest and shoulders! A great practice after yesterdays weights.

W1/D2 Upper Body Stretch and Mobility

Tiring but the feeling when you finish it is amazing! Thanks!!

I found this too difficult for me. I’m sure it’s just my level and not being very strong. I couldn’t complete 4 sets and I found the cool down almost too difficult to manage as well. I’m motivated to keep getting stronger! Maybe I should try something different?

Loved it! Thank you 🙏. The sun is finally back after the crazy Hans-storm + a good work out = new energy to do the last little bit of work before the week end☀️💪.

Elna Lindahl

W1/D3 Lower Body

W1/D4 Lower Body Stretch and Mobility

Haneen

W1/D5 Full Body

Isabelle Eklund

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.

Kaitlin

W2/D2 Stretch and Mobility Wheel Pose

That felt so heavy! Loved the challenge. I like it when you remind us about the option for single leg RDLs.

Heather Allen

Ruth

W2/D3 Lower Body

Shilpa kurian

I loved this (especially the slider work)!! I was on a kick-line team in college back in the mid-80’s and I’d love to get my splits back.

W3/D1 Upper Body

Community

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