Name: Playbook - Lizette Pompa - W1/D2 Week 1/Day 2 - Lower Body
Uploaded: 2024-04-09T18:26:54.597Z
Duration: 30 min
Description: W1/D2 Week 1/Day 2 - Lower Body

This was super challenging and hard and I was sweating like crazy. So much fun!

Exactly what I wanted, hard but doable in a fairly short time. Just perfect.

aliona

Uffdah. Finally got some heavier weights and boy did I feel that. 😂
So good. Thank you!

Jess

Love love love love love!!! Perfectly hard but doable. I love your programs!!!

Lindsay Maguire

Loved it! I have just finished a professional basketball player carreer and was looking for smth to keep me fit and toned. So far this program seems to be just what I was looking for!

Karline

Awesome. Love the focus on mindful strength and mobility. This is something truly lacking in the fitness industry. Truly grateful to have found this program!

Amy Nelson

The sweat was plentiful with that workout. Completing it was very satisfying.

Nicole Vangen

Killer!! It is a big jump from the 5 to the 8 week program but I’m keeping up!

Vero

This is the hardest I’ve tried! Bulgarian SS is really hard on my left jelly glutes

Farah Mustapha

Elna Lindahl

OMG I never sweat this much in a long time by exercising. I really like this video but I wonder if there’s a variation for the Bulgarian squat? I find a bit difficult to do that one.

Caroline

My legs are weak and this was tough but exactly what I need! Love that you’re doing all the moves and setting the pace in the video, even if I had to pause it for 5 min in the middle to recover!

Andrea

2nd work out finished, you never realize just how out of shape you are until you get back into it!😂

Katie

Great, bulgarian squats are soooooooo hard

Monica

Marie

Kajsa

I love this new format 👍🏻💪🏻💪🏻

My all time favorite workout 🥇🎯 In the last round I always get panick 😳 when I think you say ”Bulgarian” even though I know you say RDL. Bulgarians - love-hate-love 😅

Sonja Wilson

Sharon

The most challenging for me yet, but good to challenge myself with it. Thank you Lizette.

Jenny

A bit to heavy for me, I can’t really do lunges. No matter if they’re front facing, backwards, single leg, splits etc, I’m too weak in my pelvis and thigh’s.

Lina

Sandra

The pacing combined with the weights was ROUGH! Feels good to make it through that tough one.

Kristy Arrowood

Molly

Jessika

Bonnie

Amanda

Eman Sardouk

Jennifer

Such an efficient and well-programmed routine! Loved this!!

Mira

Kristin

Lori Rutledge

Morning practice and I love it - so sweaty 😊👍🏻 thank you Lizette

Heike

Awesome workout! I love the focus on mobility and joint health throughout all your programming.

Joanna

Laura Dean

Natthaya

Jamie

Cora

My hamstrings cannot get into the position where are you are on your back knee / foot on bench and then raising up from the floor. It screams and cramps instantly. What does this mean? What is a modified move?

Allison

Livia

Tina

Fantastic! I finished the 8 week program. Liked it so much that I now start from the beginning again with heavier weights. Thank  you, Lizette, for motivating me and making me strong.🙏

Henrike

That one was tough!! Great start to my day, thanks!!

Sarah

Thuis one is still so hard!!! My legs are shaking!

Sara

It was super hard especially Bulgarian split squat I had to remove the weights to be able to complete the exercise 😅 I wonder if I can walk tomorrow..

Angelica Westberg

My legs were on fire! I did all reps with 15 lbs. never thought I could finish just with 1 set of dumbbells

Srujana

Day 2 out of the way :) trying to use heavier weights..not near your heavy..but 6-8kgr each is my limit right now..I hope by the end it will  feel more comfortable to go heavier. Good instructions and paste! Xxxmaria

Maria

Equipment: a set of medium/heavy dumbbells and a bench.
Recommended weight: 4kg/9lbs to 10kg/22lbs (per DB).

Routine:
3 Rounds of
- 15 Goblet Squats
- 10 Deadlifts
- 10+10 Bulgarian Split Squats
3 Rounds of
- 6+6 Reverse Lunges
- 15 Sumo Squats
- 10+10 Kickstand RDL's
Finishing with 3x
- 10 Hip Thrusts w/hold

Enjoy!

W1/D2 Week 1/Day 2 -  Lower Body

I’m starting the 8 weeks strength program on Monday! 🥳🤩 I’ll jeep you posted 😘

Maru

Gladys

Emily

Introduction

Elizabeth Sowle

Weights I'm Using

Stephanie

Upper Body Warm-up

Laura

Great warm up!! I really love the functional movement aspect of it.

How do I shut off the having to rate every video before I can proceed in my workout?

Tracey

Lower Body Warm-up

This is still my favourite warm-up so far.

Kathryn Gordon

Full Body Warm-up

This really makes me feel ready to do shoulder work!!

Sushma

Upper Body Yoga Warm-up

I have tricky hips and I’m hoping this warm up will keep them on track. :) Thank you!

Adriana

Lower Body Yoga Warm-up

Stephanie Schilling

Full Body Yoga Warm-up

Linda

I love how you are breaking it all down and encouraging us to do lower reps if needed while focusing on form.

Rebecca

Maeve

W1/D1 Week 1/Day 1 Info

Joysha

Second time round for this program and feeling good. Going up in weights and will see how things go! :)

W1/D1 Week 1/Day 1 - Upper Body

W1/D2 Week 1/Day 2 Info

I loved the challenge of the balancing posture! Such a fun practice

W1/D3 Week 1/Day 3 - Yoga

Lisa

It was overall help, but I think noting where we should feel the stretch would be very helpful. There are some moves like the bent leg stretch that requires pushing the front leg forward where it was unclear. It was difficult to exactly know where I should feel the stretch as I’m personally quite flexible. Even alternatives would be super helpful. Thank you!

Julie

Peppade inför morgondagens träning. Vi har en GRYM träningsvärk sedan igår. Bra med genomgång... nu vet vi vad vi har att se fram emot 🙈

W1/D4 Week 1/Day 4 Info

Lauren

W1/D4 Week 1/Day 4 - Full Body

W1/D5 Week 1/Day 5 Info

Loved that one Liz!!! Loved the sphinx to plank transition. It really hit the spot 🙌🏼

Heidi

So excited for week 2! Loving the program so far

W1/D5 Week 1/Day 5 - Shoulders and Core

Me watching the instructions on a rest day because I miss training already 😂

Camilla

Brynn

W2/D1 Week 2/Day 1 Info

Thank you for the hint with two resistance bands. I've finally felt my glutes. 
It is the third time I am doing this program and always learn something new. 👌

Majta

Second time around doing this 8 week strength program. Love it so much !! Thank you !!

Anna

I am excited about getting into week 2. This was a challenging workout for me - especially shrimp squats and wall sit.

W2/D1 Week 2/Day 1 - Lower Body

I don't understand what's different between snatch n hang clean n press?

Meen

I wish there was a way to bypass commenting or rating after every video.
Otherwise great workouts and app

Love the concise instructions w emphasis on what to take note + the modifications make all the exercises look less intimidating! Thank you v much!

W2/D2 Week 2/Day 2 Info

My shoulders are sure to be feeling that workout over the next few days. It was good. I felt strong.

Great workout!! I’m getting stronger and can complete all the exercises with heavy weights, but I still can’t manage a proponer push up from the floor 😂

W2/D2 Week 2/Day 2 - Upper Body

Kristen Webb

I have some restriction in my shoulders (left especially) so this was challenging, but also so helpful.

W2/D3 Week 2/Day 3 - Shoulder Mobility

Combining shoulder mobility from yesterday and today’s full body since yesterday was hectic with work and kids’ activities... can’t wait to sweat!!

Carla

W2/D4 Week 2/Day 4 Info

Oof I had to make the windmills mobility and drop to 3 lbs!!!

This was difficult, but I really enjoyed the variety of the workout.

W2/D4 Week 2/Day 4 - Full Body

Iseult

W2/D5 Week 2/Day 5 Info

I am really enjoying the variety that this program offers. Thank you, Lizette!

Messing up the counting keeps us guessing ;)

W2/D5 Week 2/Day 5 - Glutes and Core

W3/D1 Week 3/Day 1 Info

WOW!! I can’t believe you can pack that much into a 30 minute time slot, but I love it! I feel #workedout

Joyce

W3/D1 Week 3/Day 1 - Upper Body

Every time I watch those information videos I’m thinking like „OMG, I’ll never manage this“ 😆 and then I go and do it anyway.

Sonja

W3/D2 Week 3/Day 2 Info

Wow this was so tough and fun 😅 enjoying the lower body pump!

W3/D2 Week 3/Day 2 - Lower Body

I did this workout for the first time today. It was a nice mix of movements I’m familiar with and new ones.

Nivian

W3/D3 Week 3/Day 3 Yoga Hips

Looking forward to do this tomorrow morning!!!

Yenny

God morgon! 
Du gör mig glad. Nu ska jag träna med Lillo och Erik

Abby

W3/D4 Week 3/Day 4 Info

Ooh… those negative push ups were hard. I am proud of myself for doing them.

This was so hard. Bit too short for a full body class as cool down was 8 minutes. Would prefer to do a separate cooldown and have a few more exercises. Loved the movements.

Linda Solem

W3/D4 Week 3/Day 4 - Full Body

W3/D5 Week 3/Day 5 Info

Straddle presses were deceptively brutal.

My 8 minutes were 2 minutes shorter than yours 🤨😝

W3/D5 Week 3/Day 5 - Arms and Core

W4/D1 Week 4/Day 1 Info

Oof. The last set 🫠🫠 if this doesn’t build muscle I don’t know what will!!

Love your lower body workouts! Difficult to increase the weights, just using the dumbbells I have at home (3kg each), I'll try soon to get 5kg dumbbells, thanks !

Raquel

W4/D1 Week 4/Day 1 - Lower Body

W4/D2 Week 4/Day 2 Info

I have done snatches so infrequently that it took me a couple reps to get the motion correct. I enjoyed them though!

W4/D2 Week 4/Day 2 - Upper Body

This felt really great. The twists and the opening up in various areas was much needed.

This was really nice to do in the morning in between workout days and lots of deskwork stiffness! Thanks Lizette.

W4/D3 Week 4/Day 3 - Yoga Spine

W4/D4 Week 4 Day 4 Info

This is truly the first time I’ve stuck to a program for more than two weeks and it’s been so good. I work full time…very early in the morning and get done with work just in time to pick up my kids from school. There are days when I just feel too exhausted. But every time I commit to doing it I’m so glad and so proud of myself.

Great workout!! I am feeling stronger this week!

Did not feel like it today but I got it done 😅

W4/D4 Week 4/Day 4 - Full Body

W4/D5 Week 4/Day 5 Info

Loving all of these sessions. Thank you for doing them with us.

Rachel Colandrea

That certainly was a cardio workout! 😅 I had to modify the knee tucks after the first 3 rounds.

W1/D2 Week 1/Day 2 - Lower Body

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