Name: Playbook - Lizette Pompa - Week 1/Day 2 Pull and Squat
Uploaded: 2024-04-05T18:09:15.413Z
Duration: 40 min
Description: Week 1/Day 2 Pull and Squat

Patu M

Isabelle Eklund

Massiel

Nandi

Elna Lindahl

Really had difficulties to get into this one. So many setup changes! But after round 2 the flow came. Still very challenging 🥵😆

Sonja

Thanks for the modification recs in the intro video! Super helpful, especially with pull ups.

Devin

Yusef

Yowzaa!! Would never have done this on my own, great workout, thanks lizette!

Rachel

Hard the first time around. Even harder the second time.

Livia

Extremely challenging. Actually died a little.

Wow. I forgot how tough these are! You made me work!! 😭 💪

Nora

Loved it! I just finished the 6 weeks intermediate and moved onto this which is a great progression. Really enjoy how it gets the heart rate up too.

Susanna

Loving this so far! Really challenging and making me work.. for the better!

Equipment:
Box
Pull-up Bar
1 Set of Extra Heavy Dumbbells
1 Plate

Pull and Squat Routine
4 Rounds of:

10+10 3 Point Rows
10 Box Jumps
4 Pull-ups
16 Alt Drop Back Lunges
12 Hanging Knee Tucks
16 Alt Box Step Overs or Step-ups

3 Point Rows (L)

3 Point Rows (R)

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box Jumps

- Hold the bar with your palms facing away from you
- Pull yourself up bringing your elbows to your ribs
- Pause at the top engaging your back 
- Lower until you arms are fully extended

Pull-up

Alternating Drop Back Lunges

- Hang from a bar
- Tuck your knees up
- Focus on activating your core
- Lower and repeat

Hanging Knee Tucks

Alternating Box Step Over/Step-ups

Pull and Squat Circuit

Week 1/Day 2 Pull and Squat

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

Elena

Marciella

Haya

Week 1/Day 1 Push and Hinge

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

Anna

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 2 Pull and Squat

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