Name: Playbook - Lizette Pompa - W7/D2 Week 7/Day 2 - Lower Body
Uploaded: 2024-04-09T18:26:55.208Z
Duration: 30 min
Description: W7/D2 Week 7/Day 2 - Lower Body

Adriana

This was so tough! Glad I completed it. It’s great to understand we can try out with different dumbbell positions during lunges, Bulgarian splits etc as I am often confused which hand to hold the weight!!

Joyce

Gosh loved this one. Challenging but fun. It was a sweaty one!

Linda Solem

Love this program. Thank you keeping me on track and making STRONGER!!! 💪🏼💪🏼💪🏼 yesssss!!!!

Anna

Those Bulgarian Split Squats are so challenging! My legs are jelly, great workout!

Andrea

Lower leg workouts always challenging for me but still persisting :)! Thanks Lizette.

Jenny

Great workout ♥️♥️finally able to keep up. Possibly coz the pace maybe a bit slower than the first few weeks.

Sushma

That one was rough! I loved the combo of alternating moves with bands and weights.

Kristy Arrowood

Eman Sardouk

Oh my gosh, I've never taken so many breaks between sets... it feels like a week 7 workout.. phew!!!!

Meen

This was humbling!😅 So hard, but shows where I need work.

Shar

Amazing workout. Very challenging. I loved it!!

Livia

I just want to thank you for putting together these strength programs. I’ve always been intimidated by weights and had a tendency to avoid them at all costs. 
I’ve found this program to be the perfect fit in meeting my strength training needs. Many thanks! 🙏

Danielle

Dang! Hardest one yet! Kiddo is still here!

Sara

I had the master plan of taking 12kg weight and I think I died.

Camilla

Really enjoyed the variety and challenge. My glute meds are burning!

Nora

Lizette, I got PTSD in the cool down when you did the quad stretch on the box. I thought more Bulgarian split squats?!?! 
🤣🤣😅😅😭😭

caron

Sofie Indencleef

Sonja Wilson

Omg my low body is burning🔥🔥🔥🔥🔥🔥

Iseult

Took a 3-week break because I was at the hospital. I forgot how deadly these lower exercises were!! 🦿

Camille

I cannot imagine how long this took you to put together. It is such a comprehensive program. I’m thrilled to have made it to week 7 but am already feeling sad that next week is the last. I love it so much!

Elizabeth

Stephanie Schilling

Whew!!! Leg days are ALWAYS the sweatiest!! 🔥🤗

Carla

Sharon

Equipment: a set of medium/heavyweight dumbbells, a hard resistance band, and a bench. 
Recommended weight:
Medium to heavy DB's: 4kg/9lbs to 10kg/22lbs (per DB).

Routine:
3 Rounds of:
- 12 Goblet Squats
- 10+10 Bulgarian Split Squats
- 15+15 Quadruped Hip Extension
3 Rounds of:
- 8+8 Narrow Lunges
- 15+15 Lateral Banded Walks
- 20 Sumo Pulses

Enjoy!

W7/D2 Week 7/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

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.

Kathryn Gordon

Full Body Warm-up

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

Lindsay Maguire

Farah Mustapha

Upper Body Yoga Warm-up

Jess

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

Lower Body Yoga Warm-up

Maria

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

Kristin

Jennifer

W1/D2 Week 1/Day 2 Info

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!

W1/D2 Week 1/Day 2 -  Lower Body

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 😂

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 !!

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

Nicole Vangen

W2/D1 Week 2/Day 1 - Lower Body

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

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 😂

Vero

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!!

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

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

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.

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.

W4/D5 Week 4/Day 5 - Cardio and Core

W5/D1 Week 5/Day 1 Info

Loved the warm up and cool down in this one!!

Thank you for another great workout 🏋️‍♀️

I don't think I'm even going to be able to lift my arms to type tomorrow! 😂

Catherine

W5/D1 Week 5/Day 1 - Upper Body

For some reason this video and the workout aren’t working unless I download them. It may be my phone or my internet. I just thought I would flag it for you just in case.

VAnessa

Ok can't wait for tomorrow this looked so much fun.

W5/D2 Week 5/Day 2 Info

Enjoyed that - thank you! It would be useful to know in advance where kettlebells can be used instead of dumbbells and vice versa. (I have one set of medium DBs and lots of KBs, so sometimes I'm kind of guessing if KBs will work where lighter/heavier is needed. They worked well with this class, though!)

I need modifications for the pistol squats.

W5/D2 Week 5/Day 2 - Lower Body

This was my favorite yoga class of this 8 week strength program so far. I loved how the movements followed together and it was just what my body needed today!

Alison

My body is so sore and this felt so good!

W7/D2 Week 7/Day 2 - Lower Body

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