Name: Playbook - Lizette Pompa - Week 3/Day 6
Uploaded: 2024-04-05T18:09:15.441Z
Duration: 35 min
Description: Week 3/Day 6

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

Jennifer

Yusef

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

Jamie

Eman Sardouk

Loved this one! Very challenging in the best way 😊 when doing a pike push up do you let the elbows go wide or hug them in towards midline? Thanks!!

Michaela

Livia

It’s going great. I definitely felt some fatigue in my third cycle through. I am really enjoying this program. Thank you!

Danielle

Carla

Amazing week!!! I loved all the workouts!! Thankyou!!!!

Patu M

Dolphin push-ups are so difficult. Not coordinated enough. I can get into dolphin push-up but not out. Have to push one arm at the time

Kajsa

Equipment:
Pull-up Bar
Resistance Band (Medium)
1 Set of Light Dumbbells
1 Medium Weight Dumbbell
Wall Space
Anything you need for handstand push-ups

Recommended weights:  Light DB's: 2kg/4lb to 4kg/9lb.
Medium DB's: 4kg/9lb to 8kg/17lb (per DB).

Routine:
20 Alternating Banded Lateral Bear Walks
8+8 Curl to Press
4 Pull-ups
8 Supine Tricep Extensions
10 Sec L-hang Hold
10 Plank to Dolphin Push-ups

5-Min
6 Handstand Push-ups
5+5 Hollowbody Half Leg lifts

Keep going!

Alternating Banded Lateral Bear Walks

Curl to Press (R)

Curls to Press (L)

Pull-ups

Supine Tricep Extensions

L-Hang Hold

Plank to Dolphin Push-ups

Arms and Core Circuit

Week 3/Day 6

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?

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 :)

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 6

Community

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