Name: Playbook - Lizette Pompa - Week 1/Day 2
Uploaded: 2024-04-05T18:09:15.383Z
Duration: 35 min
Description: Week 1/Day 2

That was tough, moments where I disliked it intensely, which made me realise how good it was and felt at the end! 😂

Aliya

Loved that!
It was tough, the hiit finishers make all the difference- love ending on a cardio workout

Lua Tatit

Yusef

Thk u. Im still not sure if this program is 2 rounds or 3 rounds. Can someone answer that question please?

What do you recommend for me since I can’t do a pull up. Even the modifications were too hard for me.

Amanda

Kristin

Meskalina

Eman Sardouk

Love how efficient these workouts are! So tough, but they flow and move along so nicely!

Mira

Love this program

Back in the saddle with training.   4 mile walk after this

Kajsa

Erin

My back gets tight between the rows and deadlifts it feel like a lot  potential for lower back strain in this one wish there was a bit of a break between those exercises/a differently focused

Is there a way to modify the pull ups without having the pull up bar? I just replaced these with pike push-ups this time. 🤷🏻‍♀️

Katie

Stacey Kehr

Julie

I love your workouts! Only a couple workouts in on your 6wk program and I’m really impressed.

Ryan

Great, I bought a pull-up bar just for this course and first time using it (with a band of course!) Felt tough!

Nora

Great 👍🏻 Not as tired as yesterday.
Don’t laugh too much.  Increased bar weight from 10 to 20 😂 and the other weights too

I have a bar that needs to be installed in doorjam for pull-ups so missed that today

I am loving this program.  I can do most things but my lower back ( SI joint, L5) is wonky ever since having kids.  Once or twice a year I’ll throw it out from doing a bad squat, so I tend to avoid them now out of fear.  Or I do adjustments like I don’t use weight and go very low.  But then I don’t really gain any strength so they feel pointless.  I have lots of physical therapy exercises, but I would love any advice on the squat itself . I think your video helped me visualize my hips/pelvis carrying the weight when I hinge, as does bracing my core. I suspect there is something I am doing or not doing if I squat quite low, what do you visualize at the bottom of the squat? I think I might be arching too much perhaps.

Dahlia

The aerobic end was intense! I took my dog for a walk after and could already feel my legs on the steps 😁

Danielle

Kate

Yes, that one left my upper body feeling great!!

Carla

That was great! You are the best to workout with. I am so grateful for your programs.

Stephanie Schilling

That was a long 5 mins with the aerobic stuff at the end! Fab though. Rubbish at pull-ups, literally can’t do them ( they are quite low as they are my 12 year olds, but obvs don’t have the strength yet), the negative ones I could do a little easier. May have to invest in a long resistance band.

Ailith Anderson

Equipment:
- Pull-up Bar
- Barbell (Optional)
- 1 Set Medium Weight Dumbbells
- 1 Heavy Dumbbell
- 1 Extra Heavy Dumbbell
- 1 Medium/Heavy Kettlebell

Recommended weights: Medium DB's: 4kg/9lb to 8kg/17lb (per DB).
Heavy DB’s: 6kg/13lb to 10kg/22lb. Extra Heavy DB’s: 10kg/22lb to 15kg/33lb

Routine:
3 Pull-ups/Negative
10 Hip Thrusts
10+10 Single Arm Row
8+8 Kickstand RDL's
10 Bent Over Rows (30X1)
10 Frog Stance Deadlifts

5-Min
10 Kettlebell Swings
6 Single Arm KB Rows

Enjoy!

Routine:
3 Pull-ups/Negative
10 Hip Thrusts
10+10 Single Arm Row
8+8 Kickstand RDL's
10 Bent Over Rows (30X1)
10 Frog Stance Deadlifts

Pull-ups/Negative Pull-ups

Hip Thrusts

Single Arm Row (R) (Heavy)

Single Arm Row (L) (Heavy)

Kickstand RDL's (R)

Kickstand RDL's (L)

Bent Over Rows (30X1)

Frog Stance Deadlift

Pull and Hinge Circuit

Week 1/Day 2

Adriana

Cool beans. I'm ready...for my second go 'round.

Gladys

Welcome to the Program

I’m on last week of 8 week strength program and would like to do your 6 week one next but I don’t have a pull up bar, will that be a problem?

Ruth

Is there an alternative for the pull up bar workouts?

Weights I'm Using

Chelsey

Warm-up 1

Warm-up 2

These warm ups are great! Really enjoyed all three.

Warm-up 3

Came back to restart this programme for about the 3rd time! So good in all the ways :)

Alini

Pernilla Tornell

Week 1/Day 1

I love this program! It is amazing amazing.

Alexandra

Is there a variation for the negative pull ups? I don’t really have a bar to hold onto so idk what to do in there.

Caroline

Week 1/Day 4

That was hard! I really didnt feel like working out today, as always, I'm reminded why it makes the biggest difference in mind and body :)

Jennifer

It feels so good to get out what I put in!!!

Week 1/Day 5

Wow that tricep extension had me searching for my lighter weights... intersting workout...

Meen

Did 5 sets again today 😉💪❤️. Feeling stronger each day. Thank you @lizette_pompa.

Week 1/Day 6

Week 2/Day 1

It was great taking a break tomorrow with you ❤️

Loving the 5 minute cardio at the end! I don’t have a box so for now I’m doing frog jumps instead. Any other suggestions? Also, I’m still only doing negatives for the pull ups. Sometimes I feel it in my bicep on one side - any tips for fixing my form to avoid that? Thanks :)

Just excellent sequencing and instruction.

Week 2/Day 2

I needed an extra rest day after the last one but I'm back on track.

Week 2/Day 4

That was great! Never like leg day but you made it bearable! :)

My most favorite of the workouts so far! Gonna feel the burn tomorrow 😂🤪🥰

Week 2/Day 5

My shoulders during mountain climbers! Burning, but good!!!

So hard, but I did it with some moderations 💪

Anki

Week 2/Day 6

Harder than it look but still so enjoyable

Push-ups are feeling lighter now! Loved the L-sit!

Makes a big difference 2nd time around w heavier weights. Awesome

Week 3/Day 1

Jae Berman

What is a good substitute for pull up bar if I don’t have one ?

Livia

Week 3/Day 2

Tough week. Excellent as usual. I love the consistent inclusion of pull ups. I would usually skip them.

Week 3/Day 4

Sushma

May be it's tooo soon, but I'm coming to like leg days.. or may be it's just this one... my favorite n most challenging one was the bodyweight single leg hip thrust.. whoever thought bodyweight would be the tough one...

Week 3/Day 5

Juhuu feeling already a lot stronger than week 1💪💪♥️♥️

The Pompa program continues to be efficient and effective. Thk u.

Week 3/Day 6

Week 4/Day 1

It was painful the first time equally tough the second. However, I was able to use much heavier weights.  Thk u.

Lizette, I never want to do one legged stance again! 😂

Week 4/Day 2

THAT WAS TOUGHHHH... but really good as well...

I'm just delighted Ms. Pompa designed a really high quality and efficient strength program and I see weekly gains!  Thk u again.

Whew! Love how efficient these workouts are💪💪💪

Week 4/Day 4

Week 4/Day 5

Week 4/Day 6

Excellent just excellent. The L-Sit is frustrating. I'm not putting everything together just yet.

Week 5/Day 1

Week 5/Day 2

Loved this one! Hard but good and efficient!

Tessa

Once I could barely do knees down push-ups. Persistence and faith check me out today I kept up with you! ❤️ We are so much more capable then we usually give ourselves credit for. Thankyou Lizette

Week 1/Day 2

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