Lizette Pompa

4 Week Cycle Power

4 Week Cycle Power

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This is an intermediate program for anyone with a menstrual cycle who wants to try syncing it with their training. Our female hormones fluctuate throughout the month and that has an effect on the way we perform during training. This program is divided into 4-weeks. Each workout works like this: - Open the day you are in. - Do the warm-up. - Watch the "Exercises and Modifications" video. - Start the EMOM or the Workout (depending on the week and which comes first) 1. If you start with the EMOM, take 2min after it to set everything up for the Workout. 2. If you start with the workout: - Do the first Round with me and then complete the next 2 or 3 rounds (depending on the week) at your own pace following the circuit videos. - Take a 2min rest in between rounds. 3. On week 2 you are finishing with a 5min Tabata and it comes with a cooldown - On the other weeks choose a cooldown and finish with it. Week 1 - Early Follicular Phase Day 1: Push and Squat Day 2: Pull and Hinge Day 3: Upper Body Day 4: Lower Body Week 2 - Mid Follicular Phase Day 1: Push and Hinge Day 2: Pull and Squat Day 3: Upper Body Day 4: Lower Body Day 5: Arms and Core Week 3 - Mid Luteal Phase Day 1: Push and Squat Day 2: Pull and Hinge Day 3: Shoulder Prehab Day 4: Upper Body Day 5: Lower Body Week 4: Late Luteal Phase Day 1: Push and Hinge Day 2: Pull and Squat Day 3: Spine and Legs Recovery Day 4: Full Body Day 5: Yoga Class Each week is designed to match your menstrual cycle and its hormonal changes. Feel free to make changes during week 1 (during your period) and week 4 (before your period) to meet your needs. Please don't hesitate to reach out if you have any questions.

Bodybuilding, Tabata, Functional
4 weeks program
Level:
Intermediate
Location:
Home
Bodybuilding, Tabata, Functional
4 weeks program
Level:
Intermediate
Location:
Home

Workouts

Program Info Videos
Program Info Videos
5.0
7
Cool Down 1
Cool Down 1
5.0
1
Cool Down 2
Cool Down 2
5.0
1
Cool Down 3
Cool Down 3
5.0
1
Cool Down 4
Cool Down 4
5.0

Reviews

These are great workouts. Challenging enough to keep me motivated and I know I am getting stronger. I’m 63 and want to get STRONG!
Angela
Thank you so much for making it so accessible and being so prompt in answering all the questions.
Me
These 5 weeks have really helped me find my way back to weight lifting after pregnancy and postpartum issues. Thank you so so much Lizette!
Lina
I'm just delighted, Lizette designed really high-quality and efficient strength program and I see weekly gains! Thank you again.
Yusef

App Features

Reminders
Set workout reminders to stay on track!
Tracking
Track your progress and share it to Instagram
Notes & Logging
Track your weights, time, and reps. Take notes to capture your thoughts when working out
Streaks
Make sure you stay on track with your goals
Favorites
Save your favorite workouts with one tap
Stream Anywhere
Stream to your TV and laptop using Apple TV, Chromecast, Roku, or Fire TV.
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/images/landing/features/reminders.pngframe
Reminders
Set workout reminders to stay on track!
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About Lizette Pompa

Strength Coach and Yoga Teacher

Hi there, my name is Lizette Pompa. I'm a Strength Coach and Yoga Teacher. ​ I've been teaching since 2010. In 2019 I launched my Playbook app to share my love for both strength training and yoga. ​ My goal is to empower YOU to build a stronger body through weights, yoga, and movement. ​ With my strength programs, I want to create a space where women feel comfortable to start lifting weights, do yoga and be themselves.

Frequently asked questions

What makes Playbook different? How do I know it will work for me?
If you haven’t had success with other workout apps in the past, you may be skeptical about ours. But we’re here to tell you, we guarantee you’ll get the results you want with Playbook. Why? We have hundreds of experts who are ready to train you. We don’t give you one-off programs of PDF documents with no assistance. Our creators add new programs (with interactive, explanatory videos) on a daily basis. Our content is new, fresh, and ever-changing to keep you motivated and ready to work! Plus, if you need help,creators are always here for you. You can message them directly if you have any questions, feedback, or simply want to share your success.
I'm a beginner, is Playbook for me?
No matter where you are in your fitness journey, Playbook can help you succeed. Workouts and programs posted in the app are for any level of fitness. Plus, trainers walk you through all exercises with easy-to-follow videos and simple written instructions. This means you’ll be able to do all the moves easily, accurately, and safely.
Do I need to purchase equipment?
It depends on the workout! Playbook has a lot of workouts that require no equipment. We also have workouts that require minimal equipment (like dumbbells or a yoga mat) and some that require weight-lifting machines. There’s something for everyone — regardless of equipment — to help you get in shape.

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