Name: Playbook - Lizette Pompa - W4/D1 Week 4/Day 1 Info
Uploaded: 2024-04-09T18:26:55.044Z
Duration: 5 min
Description: W4/D1 Week 4/Day 1 Info

Equipment: medium and heavyweight dumbbells, a hard resistance band, and a bench.

Recommended weight:
Medium to heavy DB's: 4kg/9lbs to 10kg/22lbs.

3 Rounds of:
- 5+5 Single Arm Thrusters (Heavy)
- 20 Dumbbell Lunges (Light)
- 20 Banded Elevated Bridge Pulses 
8 Min of:
- 5+5 Cossack Squats
- 5+5 Stand-ups
- 5+5 Bulgarian Splits
3 Rounds of:
- 8+8 Thrusters (Light)
- 10 Dumbbell Lunges (Heavy)
- 20 Banded Elevated Bridge Pulses

W4/D1 Week 4/Day 1 Info

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

Maru

Gladys

Emily

Introduction

Elizabeth Sowle

Marie

Jessika

Weights I'm Using

Katie

Natthaya

Stephanie

Upper Body Warm-up

Laura

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

Cora

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.

Jenny

Kathryn Gordon

Full Body Warm-up

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

Lindsay Maguire

Farah Mustapha

Sushma

Upper Body Yoga Warm-up

Jess

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

Adriana

Lower Body Yoga Warm-up

Maria

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! :)

W4/D1 Week 4/Day 1 Info

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