Name: Playbook - Lizette Pompa - W3/D3 Upper Body
Uploaded: 2024-04-05T18:09:15.705Z
Duration: 40 min
Description: W3/D3 Upper Body

Elena

Elna Lindahl

That was tough! My hands gave up at the last two knee tucks 🤣

Jennifer

Building strength efficiently without overload and injury. Genius!

Yusef

That warm up was intense! This was fun. Really enjoying this to the point I’m starting to worry about what’s next when I finish!

Dahlia

Equipment:
Pull-up Bar
1 Medium Weight Dumbbell
1 Set of Heavy Dumbbells
1 Exxtra Heavy Dumbbell

Routine:
5-Min EMOM
3 Pull-ups

Upper Body Circuit (4 Rounds)
10 Push-ups w/ DB Pull Through
16 Alt Bicep Curls
8+8 Tricep Kick Backs
6+6 Hang Clean Push Press
10 Hanging Knee Tucks

Push-up w/Dumbbell Pull Through

Alternating Bicep Curls

Tricep Kickback (R)

Tricep Kickback (L)

Hang Clean Push Press (R)

Hang Clean Push Press (L)

Hanging Knee Tucks

Upper Body Circuit

W3/D3 Upper Body

Sonja

Great explanation. Can't wait to start early Dec!

Intro to the Program

Great! Challenging but really clearly explained

Sally

Love having the warmup and cooldown all in the same place. Makes it much easier!

Mira

W1/D1 Push and Hinge

Thank you for yet another awesome work out ⭐️

I've missed doing these workouts lizette. Amazing as ever. Thank you ❤️

Nora

W1/D2 Pull and Squat

Amie

Pernilla Tornell

Good one, with my eldest boy child.  ❤️

W1/D3 Upper Body

Love low body workouts 💪🏻✊🏻🙌🏻❤️

Heather Allen

W1/D4 Lower Body

Mandy

That tabata killed me! 🤣💪🏼Great to be back doing your workouts again xx

W2/D1 Push and Squat

Loved that, hit every part of the body, feel thoroughly invigorated and motivated to get better and stronger with this one. Thank you :)

Aliya

So empowering! All of your workouts are amazing.

Joanna

W2/D2 Pull and Hinge

I was shaking on the last set of elevated planks. 🥵

Eman Sardouk

W2/D3 Upper Body

That felt so good! It's been a while since I felt as strong, capable and motivated like that (perimenopause, blah). Your workouts are really helping me to return, remember and refresh how I can enjoy being in my body. Thank you :) x

W2/D4 Lower Body

W3/D1 Push and Hinge

I feel strong! Thank you Lizette. 🙏🏻🤌

Marianne

W3/D2 Pull and Squat

Livia

W3/D4 Lower Body

W4/D1 Push and Squat

W4/D2 Pull and Hinge

It was amazing. Just so well considered as a routine.

W4/D3 Upper Body

I loved this whole program! I did it twice through back to back and can really see the results. I’m looking forward to starting the new strength/mobility program next!

W3/D3 Upper Body

Community

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