Name: Playbook - Lizette Pompa - Week 6/Day 5
Uploaded: 2024-04-05T18:09:15.501Z
Duration: 35 min
Description: Week 6/Day 5

Pernilla Tornell

Yusef

It was killing me. Managed to do 4 rounds instead of my usual 5 😅😅.

Meskalina

Susanna

Livia

Carla

Equipment:
Pull-up Bar
Jump Rope
Bench
Resistance Band (Medium/Hard)
1 Set of Heavy Dumbbells
1 Extra Heavy Dumbbell

Recommended weights: Heavy DB’s: 8kg/17lb to 10kg/22lb
Extra Heavy DB’s: 10kg/22lb to 15kg/33lb

Routine:
10-8-6 Short Stance Lunge
8+8 Elevated Foot RDL's
10 Squat Pulses
10 Hip Thrusts
8+8 Bulgarian Split Squats
20 Elevated Banded Bridge

5-Min
5 Forward Jumps
30 Single Unders

Routine:
10-8-6 Short Stance Lunge
8+8 Elevated Foot RDL's
10 Squat Pulses
10 Hip Thrusts
8+8 Bulgarian Split Squats
20 Elevated Banded Bridge

Short Stance Lunge (R) (Heavier per Round)

Short Stance Lunge (L) (Heavier per Round)

Elevated Foot RDL'S (R)

Elevated Foot RDL'S (L)

Squat Pulses

Hip Thrusts

Bulgarian Split Squat (R)

Bulgarian Split Squat (L)

Elevated Banded Bridge

Squat and Hinge Circuit

Week 6/Day 5

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

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 6/Day 5

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