Name: Playbook - Lizette Pompa - Week 2/Day 6
Uploaded: 2024-04-05T18:09:15.420Z
Duration: 35 min
Description: Week 2/Day 6

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

Adriana

So hard, but I did it with some moderations 💪

Anki

Yusef

Meskalina

That finisher was ROUGH!!! Hearing you struggle through it with me motivated me to push myself through it.

Kristy Arrowood

That HIIT finisher was SPICY 😅😮‍💨 Loved it! Thank you!

Brianna

Eman Sardouk

one of my favorites!! love all the different muscles worked 💪🏻

Andrea

Really great... the mountain climber a real killer

Kajsa

Carla

Ouch my shoulders! Loved it as always (but the last 5 mins were brutal)

Stephanie Schilling

Equipment:
1 Set of Extra Heavy Dumbbells
1 Set of Heavy Dumbbells
1 Set of Light/Medium Dumbbells
Foam Roller

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

Routine:
8+8 Hang Clean Push Press
10 Bent Over Tricep Extensions
16 Alternating Bicep Curls (30X1)
10 Chest Press
10 Sphinx to Forearm Plank
10 Upright Rows

5-Min
20 Sec Mountain Climbers
5 Forearm Plank Rocks

Hang Clean Push Press (R)

Hang Clean Push Press (L)

Bent Over Tricep Extensions

Alternating Bicep Curls (30X1)

Chest Press

Sphinx to Forearm Plank

Upright Rows

Arms and Core Circuit

Week 2/Day 6

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?

Julie

Weights I'm Using

Chelsey

Kristin

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

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 :)

Mira

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

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! 😂

Amanda

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 2/Day 6

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