Name: Playbook - Lizette Pompa - Week 6/Day 1
Uploaded: 2024-04-05T18:09:15.490Z
Duration: 35 min
Description: Week 6/Day 1

This one kept my heart rate up there the whole time.

Kristy Arrowood

Eman Sardouk

Livia

It’s taking me a bit longer to get through the course this time around bc of family things. But every time I open a workout I know it will challenge me! Thanks.

Jennifer

That cardio 🔥🔥🔥 great workout, thanks!

Nora

I’m so sad this is the last week! I will be starting it again after this week is finished. Another great workout

Woo hoo starting to get the handle on dolphin push-ups.  At least it starts to resemble what you are doing. An “ plus of floor with elbows but can at least push up together.  And also the push-up. Not all the way down but improving.  Hallelujah 😀🙂

Kajsa

Equipment:
Box
1 Set of Medium Weight Dumbbells
1 Set of Heavy Dumbbells
1 Extra Heavy Dumbbell
Set up for your handstand push-ups

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:
10-8-6 Overhead Strict Press
10+10 Single Leg Hip Thrust
8+8 Snatches
20 Banded Bridge Pulses
10 Dolphin to Push-up
10+10 Kickstand RDL's

5-Min
6 Handstand Push-ups
8 Box Jumps

Routine:
10-8-6 Overhead Strict Press
10+10 Single Leg Hip Thrust
8+8 Snatches
20 Banded Bridge Pulses
10 Dolphin to Push-up
10+10 Kickstand RDL's

Overhead Strict Press (Heavier per Round)

Single Leg Hip Thrust (R)

Single Leg Hip Thrust (L)

Snatch (R)

Snatch (L)

Banded Bridge Pulses

Dolphin to Push-up

Kickstand RDL's (R)

Kickstand RDL's (L)

Push and Hinge Circuit

Week 6/Day 1

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

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

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 6/Day 1

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