Name: Playbook - Lizette Pompa - W1/D2 Pull and Squat
Uploaded: 2024-04-05T18:09:15.668Z
Duration: 40 min
Description: W1/D2 Pull and Squat

Thank you for yet another awesome work out ⭐️

Elna Lindahl

Yusef

I've missed doing these workouts lizette. Amazing as ever. Thank you ❤️

Nora

Sarah

Delicious. I took the weights down, reduced the speed, and increased the range of motion. What a difference!

Sheila

Mira

Just excellent. So efficient. These days I'm making time for warm up and cool down and what a difference it makes!

Really like having the cool down attached to the workout! Would be cool to do the same for the warm up as well if that’s possible. Thanks for a great workout! 🙌🏼

Michaela

Eman Sardouk

Equipment:
Pull-up Bar
Barbell (optional)
Box or Bench
1 Heavy Dumbbell

Routine:
Pull and Squat
5-Min EMOM
3 Pull-ups

Pull and Squat Circuit (4 Rounds)
8 Back Squats
8+8 Single Arm Rows
8+8 Side Step-Ups
10 Pull-Overs
15 Sumo Pulses

Back Squats

Single Arm Bent Over Row (R)

Single Arm Bent Over Row (L)

Side Step-ups (R)

Side Step-ups (L)

Pullovers

Sumo Pulses

Pull and Squat Circuit

W1/D2 Pull and Squat

Sonja

Great explanation. Can't wait to start early Dec!

Intro to the Program

Great! Challenging but really clearly explained

Sally

Love having the warmup and cooldown all in the same place. Makes it much easier!

W1/D1 Push and Hinge

Amie

Pernilla Tornell

Good one, with my eldest boy child.  ❤️

W1/D3 Upper Body

Love low body workouts 💪🏻✊🏻🙌🏻❤️

Elena

Heather Allen

W1/D4 Lower Body

Mandy

That tabata killed me! 🤣💪🏼Great to be back doing your workouts again xx

W2/D1 Push and Squat

Loved that, hit every part of the body, feel thoroughly invigorated and motivated to get better and stronger with this one. Thank you :)

Aliya

So empowering! All of your workouts are amazing.

Joanna

W2/D2 Pull and Hinge

I was shaking on the last set of elevated planks. 🥵

W2/D3 Upper Body

That felt so good! It's been a while since I felt as strong, capable and motivated like that (perimenopause, blah). Your workouts are really helping me to return, remember and refresh how I can enjoy being in my body. Thank you :) x

W2/D4 Lower Body

Dahlia

W3/D1 Push and Hinge

I feel strong! Thank you Lizette. 🙏🏻🤌

Marianne

W3/D2 Pull and Squat

That was tough! My hands gave up at the last two knee tucks 🤣

Jennifer

W3/D3 Upper Body

Livia

W3/D4 Lower Body

W4/D1 Push and Squat

W4/D2 Pull and Hinge

It was amazing. Just so well considered as a routine.

W4/D3 Upper Body

I loved this whole program! I did it twice through back to back and can really see the results. I’m looking forward to starting the new strength/mobility program next!

W1/D2 Pull and Squat

Community

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