Name: Playbook - Lizette Pompa - Week 4/Day 1
Uploaded: 2024-01-15T16:07:40.613Z
Duration: 30 min
Description: Week 4/Day 1

This was so challenging 😅 any suggestions to help progress on the sit to stand one leg that is extremely difficult 😔

Richelle

Justyna

Victoria

Amelia

Joysha

Jenny

Loving the program. Can't believe there's only 2 weeks left

Monica

Lindsay Maguire

Tenchita

Michaela

Elizabeth Sowle

This one almost killed me! But it was good!!!

Emily

Getting up from the chair with weights was really challenging but fun!

Hary

Jörg

Brianna

Getting harder, single peg work is uyuyuy

Was a bit intense, especially the leg exercises. But feels great to have completed!

Sushma

This workout felt heavy and I loved it! Good thing all the movement’s were familiar.

Lina

I almost gave up on the one legged exercise so hardddd

Farah Mustapha

Great! When I did the one legged hip thrusts I felt it in my quads as well as backside is that correct?

Amanda

Finally healthy enough again to continue - felt great 🤩! I missed it!

Sonja

So good! Whew! Def. Felt those box sits with the weights!! Whew!

Barbara

That single leg box work is no joke!😅 I might have to repeat this week in order to use weights with those moves.

Shar

My husband built me a plyo box. I was able to do everything without trying to improvise. 🥵

Brandi

I have never felt so weak as when I do those one leg stand ups from the chair. It is such a struggle for me. Why? Wow. I had to drop the weight half way through the 2nd set!

Laura Dean

Sonja Wilson

Those single leg things were brutal. This was what my body needed today!

Debbie

Equipment:
1 Set of Medium-weight Dumbbells
A box or bench for inclined push-ups
Extra Padding

Routine
3 Rounds of:
10 Inclined Push-ups
12 Goblet Squats
20 Alt See-Saw Rows
15+15 SL Hip Thrusts
20 Alt Stand-ups
15sec Plank Hug

Enjoy!

Week 4/Day 1

Petra

Alex

Welcome to the Program

Straight up and to the point.
I appreciate that you give the heads up that the heavier weight will be used maybe in the later weeks so I can have time to get them

Nikkoel

Seth

Michelle

Weights I'm Using

This is so detailed. And I love the explanation about them. Thanks Lizette!

Hestu Skrivero

Movement Patterns

Very different warm up than what I am used to. I enjoyed it and I feel warm!

Warm-up

Loved this warmup felt like it really activated my muscles in preparation for the workout

Grace

Warm-up 2

Warm-up 3

First time with weights! Wow! Thanks Lizette!

Really perfect ( but challenging) easy into working out again

Gabriela

Week 1/Day 1

Alli

Beautiful and challenging workout, even though it’s been some time since I’ve worked out it makes me feel strong and capable

Week 1/Day 2

Awesome intro into working out after a very long hiatus. I look forward to these workouts that challenge me without making me overtired and don’t  leave me feeling sore. Looking forward to the upcoming week! Thank you Lizette!

Week 1/Day 3

Da excelentes instrucciones 💕me encanta!

This was challenging! Those hip thrusts - woo

Week 2/Day1

Second time round doing this program and I really enjoyed this session!

Perfection!! Doesn’t drain me but feels like a solid workout. This is exactly what I needed.

Week 2/Day 2

Nice and challenging, but NOT too challenging. Just right. Feeling 💪🏼!

Week 2/Day 3

Definitely harder today, but that may have to do with where I am at in my moon cycle. Still felt doable. Just needed a couple of extended breaks. Felt good to try some new movements. Thank you!

Week 3/Day 1

Really enjoyed this. Am definitely feeling stronger and was able to slightly increase the weights I’m using 🥳🙌🏾

Happy to be back after being sick for a week. Feels good to move some energy again! ✨

Week 3/Day 2

Awesome! Felt great! Went up in weight too! Thanks for making this fun!

I don’t know if I’m getting stronger but I think I needed heavier weights for this day!

I repeated this one again this week and it was great. Added heavier weight to floor presses. Keeping the rest the same until it feels easier, then will repeat with slightly heavier weights :)

Week 3/Day 3

This one was good to work through! Thanks Lizette

Week 4/Day 2

Really good. Made my husband do this one with me and we were both sweating up a storm!

Week 4/Day 3

Last Week Info

I did an extra set. I am struggling with finding the right weight for each exercise.

Week 5/Day 1

Nice! Those glute bridges were tough! I liked the bulgarian split squats too

Ellinor

Week 5/Day 2

I loved the program! It was fun, easy to follow, and very effective yet not strenuous. Thank you!

Today I started with Pilates, then a hip hop class, yet your session made me sweat the most that it was dripping on my mat. Thank you for this challenge. I’m so happy I finished it and get to keep moving forward.

Feeling strong! Thanks for such a great program to get back into a regular lifting schedule.

Week 4/Day 1

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