Name: Playbook - Lizette Pompa - Week 1/Day 1 Push and Hinge
Uploaded: 2024-04-05T18:09:15.410Z
Duration: 40 min
Description: Week 1/Day 1 Push and Hinge

Elena

Marciella

Haya

jane

Me encantaría que estuvieras todos los 4 set seguidos !

Massiel

Great work out! Easy to follow. Perfect pace - it got my heart beating but I still had time to be aware of posture and technique.

Elna Lindahl

Kelsey

Sonja

As I’m always asking myself during a workout with you - how can this set of easy exercises make me sweat like crazy?? Love it.

Lina

Off to a great start and a lovely follow up to the 6 week strength program.

Yusef

I love the combos you put together! Challenging and fun!

Lydia

Karen

4 rounds for me, kettle swings not for me … still did them with light weight

I looove your programs!  4 mile walk latah today and a little yoga

My body has a lot of damage, 2 vertebrates about fused 😬

Plus

Kajsa

Loved it, got my heart rate up and felt strong and energised in the process!

Aliya

Livia

Nora

Whew 4 times surprised me:) in a good way looking forward to this program:) thank you!!!

Erin

Anna

I hated this so much can't wait for tomorrow 😘

Camilla

Here goes! Absolutely loved this one, so many different exercises means impossible to get bored and just concentrate on keeping pace up! I have ordered heavier weights as you are right, I'm working in my comfort zone 🙈 but this was tough!! Thank you!

I came back to playbook when i heard you published a new program and you, as alway, didn’t disappoint. Great program!

Emel Ozturk

Equipment:
1 Set of Extra Heavy  Dumbbells
1 Box
1 Heavy Kettlebell

Push and Hinge Routine
4 Rounds of:

8+8 Hang Clean Push Press
10 DB Deadlifts
10 Push-ups
15 KB Swings
10 Floor Press
8+8 Rear Foot Elevated RDL's

Enjoy!

Hang Clean Push Press (R)

Hang Clean Push Press (L)

- Begin with dumbbell in each hand and feet hip width
- Lower dumbbells to the ground, press hips back while keeping a slightly bent knee
- Stand straight back up pressing hips forward

DB Deadlifts

Push-ups

- Start with kettlebell on the ground in front of you
- With chest lifted and core engaged bend at the waist
- Lift KB off the ground allowing it to swing between your legs
- Drive your hips forward propelling KB forward and up
- Stopping just in front of the shoulders 
- Allow kettlebell to swing down and back between the legs
- Moving immediately into the next rep

Kettlebell swing

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Dumbbell Floor Press

Rear Foot Elevated RDL's (R)

Rear Foot Elevated RDL's (L)

Push and Hinge Circuit

Week 1/Day 1 Push and Hinge

Gladys

Christie

Finally! I just finished the second round of the 6 week f”program! Perfect timing to start this 4 week program! Looking forward.

Yang Chen

Welcome to the Program

Push and Squat Warm-up

Pull and Squat Warm-up

Push and Hinge Warm-up

Pull and Hinge Warm-up

Upper Body Warm-up

Lower Body Warm-up

Push and Squat Cool Down

Pull and Squat Cool Down

I enjoy every second of the yoga-inspired cool downs in this program! When the main work out feels to hard, I set my mind on the cool down to be able to keep going 👍😊

Push and Hinge Cool Down

Pull and Hinge Cool Down

Upper Body Cool Down

Lower Body Cool Down

Patu M

Isabelle Eklund

Week 1/Day 2 Pull and Squat

Gosh, my upper body strength really sucks! Lol but I got it done 😁

Súper completo me gusto mucho aparte que es diferente !

Ruth

Week 1/Day 3 Upper Body

Janani

Perfect! Going to feel this tomorrow…and the next day 🔥

Megan

Week 1/Day 4 Lower Body

Loved that one! 5 rounds & 8 sit to stand on each leg 😅 Now for cool down ❤️ 😎

Week 2/Day 1 Push and Squat

This one was great! The sun is shining in Sweden today, so I took the dumbbells and went outside, lovely ☀️

Week 2/Day 2 Pull and Hinge

Rebecca

Week 2/Day 3 Upper Body

An amazing workout! Lower body days are not my favorite but this is so good 🙌

Paulina

Takes a lof core engagement for me to move these heavy weights!

Week 2/Day 4 Lower Body

Really pushed on this one. Feeling stronger. Thank you !!

Shilpa Kurian

Week 3/Day 1 Push and Hinge

Pull ups are getting stronger again - still need bands but getting there!

This is my favorite, it’s a really nice work out 🤩.

Week 3/Day 2 Pull and Squat

Karin Langeland

I’m in awe of your creativity! These workouts don’t feel repetitive or boring, they are so challenging and fun 🙌Thank you for your work🫶

Week 3/Day 3 Upper Body

Alini

ali mylin-otherson

Week 3/Day 4 Lower Body

I feel stronger and stronger 👌🏻👍🏻💪🏻

Took a week off - this felt great! Love the dynamic movement of the snatch lunge!

Loves this one! It made me whole body work within just half an hour 🙏👌💪

Week 4/Day 1 Push and Squat

Week 4/Day 2 Pull and Hinge

I'm redundant but her programs are excellent.

This has been so far the most difficult upper body workout I’ve done! My whole core and arms hurt… I love it!

Week 1/Day 1 Push and Hinge

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