Name: Playbook - Lizette Pompa - Week 3/Day 2
Uploaded: 2024-04-05T18:09:15.428Z
Duration: 35 min
Description: Week 3/Day 2

Jae Berman

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

Meskalina

Livia

I might have sworn at you a few times during the cardio! Sorry! 😬 killer but great!

Nora

Back after a week vacation to Mexico with my husband!

Carla

Equipment: 
Pull-up Bar
Barbell (Optional)
1 Set of Medium Weight Dumbbells
1 Set of Light Dumbbells
1 Set of Extra Heavy Dumbbells
1 Medium-Heavy Kettlebell
A Box or Chair

Recommended weight: Light DB's: 2kg/4lb to 4kg/9lb.
Medium DB's: 4kg/9lb to 8kg/17lb (per DB).
Extra Heavy DB’s: 10kg/22lb to 15kg/33lb

Routine:
8+8 Kickstand RDL's w/Row
4 Supine Grip Pull-ups
10 Deadlifts
10 Alternating Bear Rows
10 Hip Thrusts (30X0)
10 Reverse Fly

5-Min
6 Jumping Pull-ups
10 Kettlebell Swings

Have fun!

Kickstand RDL's w/Row (R)

Kickstand RDL's w/Row (L)

Supine Grip Pull-up

Deadlift

Alternating Bear Rows

Hip Thrusts (30X0)

Reverse Fly

Pull and Hinge Circuit

Week 3/Day 2

Adriana

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

Yusef

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 3/Day 2

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