Name: Playbook - Lizette Pompa - Week 5/Day 2
Uploaded: 2024-04-05T18:09:15.474Z
Duration: 35 min
Description: Week 5/Day 2

Pernilla Tornell

Yusef

Eman Sardouk

Livia

Loved that one! Lost my grip a bit with carrying heavier weights and some forearm strain but was great! Thank you!

Nora

Equipment:
Pull-up Bar
Bench
1 Set of Heavy Dumbbells
1 Medium Weight Dumbbell

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

Routine:
10-8-6 Bent Over Rows
8+8 Single Leg Deadlifts
5 Supine Grip Pull-ups
10 Deadlifts (40X0)
12 Dumbbell Pullovers
8+8 Elevated Foot RDL's

5-Min
10 Rows
10+10 Single Leg Hip Thrusts

Bent Over Rows (Heavier per Round)

Single Leg Deadlift (R)

Single Leg Deadlift (L)

Supine Grip Pull-up

Deadlifts (40X0)

DB Pullovers

Elevated Foot RDL'S (R)

Elevated Foot RDL'S (L)

Pull and Hinge Circuit

Week 5/Day 2

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

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

Alini

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 5/Day 2

Community

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