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Lizette PompaLizette Pompa
/4W Strength/Mobility

4W Strength/Mobility

Strength with Lizette Pompa

Welcome to 4-Week Strength and Mobility! Want to lift max 3x a week? Then this is the program for you!... more

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Sessions (21)

5/5
2
3 min
Week 1 • Day 1
4.97/5
3
35 min
Week 1 • Day 2
5/5
3
20 min
Week 1 • Day 3
4.92/5
3
35 min
Week 1 • Day 4
5/5
1
15 min
+16 sessions more

Details

Category
Functional, Lower Body, Upper Body
Duration
4 weeks,
Level
Intermediate
Location
Home

Frequently Asked Questions

What are the goals of this program?
Increase overall strength and mobility
What do I need to participate?
List of equipment: Floor and wall space Pull-up Bar Barbell (optional) Bench or Box (something stable for step-ups, Bulgarian split squats, and box jumps) Around four sets of dumbbells (or adjustable ones) - Mediumweight (around 8kg/15lbs to 10kg/20lbs) - Heavy (around 10kg/20lbs to 12,5kg/30lbs) - Extra Heavy (around 15kg/30lbs and 17,5kg /40lbs ) Kettlebell (around 16kg/35lbs) Weight Plate (for weighted push-ups and to stand on) Light weights or plate weights for shoulder mobility A Hard Resistance Mini-Band A long resistance band light/medium Extra padding for hip thrusts 2 Yoga blocks 1 Dowel
Who are these workouts for (skill-level)?
This is an intermediate-level program. You should be familiar with basic lifting terms and exercises.
What’s the schedule?
Weight training 3 times per week. Stretch and mobility 2 times per week. 2 Rest days.
What if I don't have access to a barbell?
You can do it with your dumbbells; I recommend you double the reps for any of the exercises where I use the barbell.
How can I ask you questions?
Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes. I want to see your progress! I would also love to see your progress pictures and videos. Tag me on Instagram, or feel free to DM me on IG. I would love to showcase your progress to our community.

Frequently Asked Questions

What are the goals of this program?
Increase overall strength and mobility
What do I need to participate?
List of equipment: Floor and wall space Pull-up Bar Barbell (optional) Bench or Box (something stable for step-ups, Bulgarian split squats, and box jumps) Around four sets of dumbbells (or adjustable ones) - Mediumweight (around 8kg/15lbs to 10kg/20lbs) - Heavy (around 10kg/20lbs to 12,5kg/30lbs) - Extra Heavy (around 15kg/30lbs and 17,5kg /40lbs ) Kettlebell (around 16kg/35lbs) Weight Plate (for weighted push-ups and to stand on) Light weights or plate weights for shoulder mobility A Hard Resistance Mini-Band A long resistance band light/medium Extra padding for hip thrusts 2 Yoga blocks 1 Dowel
Who are these workouts for (skill-level)?
This is an intermediate-level program. You should be familiar with basic lifting terms and exercises.
What’s the schedule?
Weight training 3 times per week. Stretch and mobility 2 times per week. 2 Rest days.
What if I don't have access to a barbell?
You can do it with your dumbbells; I recommend you double the reps for any of the exercises where I use the barbell.
How can I ask you questions?
Message me in the app for any questions you have. I do my best to review all comments and make any recommended changes. I want to see your progress! I would also love to see your progress pictures and videos. Tag me on Instagram, or feel free to DM me on IG. I would love to showcase your progress to our community.
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Comments

S
Shilpa 1mo ago
Loved it
S
Shilpa 2mo ago
Great workout
S
Shilpa 2mo ago
Amazing
P
Patu 4mo ago
Tiring but the feeling when you finish it is amazing! Thanks!!
P
Patu 4mo ago
Too shooooort!!! ☺️☺️☺️☺️
K
Kim 5mo ago
I loved the mix of cardio and strength with the cleans. Great workout!