Name: Playbook - Lizette Pompa - Week 2/Day 1
Uploaded: 2024-04-05T18:09:15.402Z
Duration: 35 min
Description: Week 2/Day 1

Alini

Yusef

Another winning 5 round day🥇🏆🏋🏻‍♂️

Meskalina

Gladys

Seems like all of the sudden I can just bust out those 10 push ups. I guess it’s time to add weight 😬

Cait

julia

Push ups are 😣.  I am doing them with knees on the floor otherwise I can come as low.

Forget Dolphin. I can’t figure it out 🤔😳🤪

Kajsa

I keep coming back to these 6 week workouts. They’re really great!

Jennifer

Enjoyed it! Challenging as always! The push presses with a heavy weight got me and those plank dolphins- I was face down for a couple! 🔥😆

Nora

I really enjoyed this workout! It was a good kind of challenging. I was glad my toddler was working out with me to distract me from how hard those slow pace push presses were! 😅

Omg.  I pushed 20lbs over head. Weaker on left no surprise there

Ok so I have damage to my back ... I can feel one side is noticeably weaker, last squats weight not an issue but wobbly. Any ideas how to address that?

Equipment:
- Barbell (Optional)
- Bench
- 1 Medium Weight Dumbbell
- 1 Heavy Dumbbell
- 1 Medium/Heavy Kettlebell
- 1 Resistance Band (heavy)

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

Routine:
8+8 Half Kneeling Snatch to Windmill
10 Hip Thrusts 
10 Push-ups (Weighted)
15+15 Quadruped Hip Extension
10+10 Push Presses (30X0)
8+8 Kickstand RDL's

5-Min
3 Plank to Dolphin Push-ups
10 Kettlebell Swings

Routine:
8+8 Half Kneeling Snatch to Windmill
10 Hip Thrusts 
10 Push-ups (Weighted)
15+15 Quadruped Hip Extension
10+10 Push Presses (30X0)
8+8 Kickstand RDL's

Half Kneeling Snatch Windmill (R)

Half Kneeling Snatch Windmill (L)

Hip Thrusts

Push-ups (Weighted)

Quadruped Banded Hip Extension (R)

Quadruped Banded Hip Extension (L)

Push Press (30X0) R

Push Press (30X0) L

Kickstand RDL's (R)

Kickstand RDL's (L)

Push and Hinge Circuit

Week 2/Day 1

Adriana

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

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?

Julie

Weights I'm Using

Chelsey

Kristin

Warm-up 1

Carla

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

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

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 :)

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 2/Day 1

Community

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