Name: Playbook - Lizette Pompa - Week 1/Day 4
Uploaded: 2024-04-05T18:09:15.387Z
Duration: 35 min
Description: Week 1/Day 4

Adriana

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

4 rounds and my arms and shoulders are dead 💀

Just awesome. So much more muscle engagement than the first go round.

Yusef

Another great one. I choose to follow w Ms. Pompa for each set.

Kristin

Those wall walks where no joke! Great finisher!

Kristy Arrowood

Ruth

Kajsa

Nyligen börjat med detta program efter att ha kört ditt 8v . Annorlunda upplägg där man får styra tempo litegrann själv och det är 🤩 
Jag kunde inte göra dagens sista 5min workout då det var handstående som jag inte provat förr och tyckte var lite läskigt men löste det och hittade på annat under tiden. Den andra övningen gjorde jag. 
Men så här långt är det himla roligt upplägg, träningen går fort och är kul! 👌🏻💪🏻

Angelica Westberg

Julie

Really enjoyed it, thank you! Hard work and effective. I couldn't manage wall walks but bench modification was tough enough! Thanks

Nora

I could manage to walk up the wall.  There is no way i could walk my hands.  This my first attempt 😉

Are there any alternatives for the negative pull ups? I have a pull up bar but it doesn’t work well for negative pull ups

Danielle

Those wall walls are killer, but I definitely feel stronger!

Carla

That was awesome! I am loving this new program!

Stephanie Schilling

The 5 aerobics min. Kill me! 😂😂😂😂

Iseult

Equipment:
- Pull-up Bar
- A chair for negative pull-ups
- Bench
- 1 Set of Heavy Dumbbells
- 1 Extra Heavy Dumbbell
- Wall Space

Recommended weights: Heavy DB’s: 8kg/17lb to 10kg/22lb
Extra Heavy DB’s: 10kg/22lb to 15kg/33lb

Routine:
8 Z-Presses
4 Negative Pull-ups
10 Chest Press (31X0)
10+10 Single Arm Row
10 Tricep Push-ups
12 Dumbbell Pullovers

5-Min
3 Wall Walks
6 Leglifts w/Pullovers

Enjoy!

Routine:
8 Z-Presses
4 Negative Pull-ups
10 Chest Press (31X0)
10+10 Single Arm Row
10 Tricep Push-ups
12 Dumbbell Pullovers

Z-Press

Negative Pull-ups

Chest Press (31X0)

Single Arm Row (R) (Heavy)

Single Arm Row (L) (Heavy)

Tricep Push-ups

DB Pullovers

Push and Pull Circuit

Week 1/Day 4

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?

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 :)

Aliya

Alini

Pernilla Tornell

Week 1/Day 1

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

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

Lua Tatit

Week 1/Day 2

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 4

Community

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