Name: Playbook - Lizette Pompa - Intro to the Program
Uploaded: 2023-09-28T09:36:45.781Z
Duration: 6 min
Description: Intro to the Program

Sonja

Great explanation. Can't wait to start early Dec!

Yusef

List of equipment:
Floor and wall space
Pull-up Bar
Barbell (optional)
Bench or Box (something stable for step-ups and hip thrusts)
Four to five sets of dumbbells (or adjustable ones)
- Lightweight (around 4kg/8lbs)
- Mediumweight (around 8kg/15lbs to 10kg/20lbs)
- Heavy (around 10kg/20lbs to 12,5kg/30lbs)
- Extra Heavy (around 15kg/30lbs and 17,5kg /40lbs )
Kettlebell (Iaround12kg/25lbs to 16kg/35lbs)
Weight Plate (for weighted push-ups and to stand on)
A long resistance band light/medium
Extra padding for hip thrusts and handstand push-ups

Intro to the Program

Great! Challenging but really clearly explained

Sally

Love having the warmup and cooldown all in the same place. Makes it much easier!

Mira

W1/D1 Push and Hinge

Thank you for yet another awesome work out ⭐️

Elna Lindahl

I've missed doing these workouts lizette. Amazing as ever. Thank you ❤️

Nora

W1/D2 Pull and Squat

Pernilla Tornell

Good one, with my eldest boy child.  ❤️

This is fun. I'm taking much slower and using lighter weights, more mindful, and it's great.

W1/D3 Upper Body

Heather Allen

Mandy

W1/D4 Lower Body

That tabata killed me! 🤣💪🏼Great to be back doing your workouts again xx

Was going to just to do yoga today but somehow found the energy! I really love the tabata at the end!! Maybe I need more conditioning training 🤔🤣

Jennifer

W2/D1 Push and Squat

Loved that, hit every part of the body, feel thoroughly invigorated and motivated to get better and stronger with this one. Thank you :)

Aliya

So empowering! All of your workouts are amazing.

Joanna Hazen

W2/D2 Pull and Hinge

I was shaking on the last set of elevated planks. 🥵

Eman Sardouk

W2/D3 Upper Body

That felt so good! It's been a while since I felt as strong, capable and motivated like that (perimenopause, blah). Your workouts are really helping me to return, remember and refresh how I can enjoy being in my body. Thank you :) x

W2/D4 Lower Body

Dahlia

W3/D1 Push and Hinge

I feel strong! Thank you Lizette. 🙏🏻🤌

Marianne

W3/D2 Pull and Squat

That was tough! My hands gave up at the last two knee tucks 🤣

Building strength efficiently without overload and injury. Genius!

W3/D3 Upper Body

Livia

W3/D4 Lower Body

W4/D1 Push and Squat

W4/D2 Pull and Hinge

It was amazing. Just so well considered as a routine.

W4/D3 Upper Body

I loved this whole program! I did it twice through back to back and can really see the results. I’m looking forward to starting the new strength/mobility program next!

Intro to the Program

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