Name: Playbook - Lizette Pompa - W1/D4 Lower Body
Uploaded: 2024-04-05T18:09:16.282Z
Duration: 30 min
Description: W1/D4 Lower Body

Phew. That one was tough! But so good too!

Ellie

Marta

Used 10kg dumbbell, sweat like it is raining.💪

Meskalina

Henrike

That was great. Thanks, Lizette. Next time could you be a little clearer what to do if you don’t have a barbell?

Those pistol squat versions made my legs shake!

Ruth

I love how the program targets the whole body throughout the week 👌 I have permanent muscle soreness somewhere else 😅

Equipment:
Barbell (optional)
Box
1 Set of extra heavy dumbbells

Recommended weights:
Extra Heavy DB’s: 10kg/22lb to 17,5kg/38lb

5-Min EMOM
4 Back Squats/ 4 Goblet Squats

Routine: 4 Total Rounds with 2min rest in between
6 Deadlifts
10 Alt Box Step Overs
6+6 Crossbody RDL’s
6+6 Toe Spot Pistols
10+10sec Copenhagen Plank Hold

Deadlift

Alternating Box Step Overs

Crossbody RDLs (R)

Crossbody RDLs (L)

Toe Spot Pistol (R)

Toe Spot Pistol (L)

Copenhagen Plank Hold R

Copenhagen Plank Hold L

Lower Body Circuit

W1/D4 Lower Body

Patu M

caron

I‘m 41, I have been doing sports all my life and never learned about these basic things before. So thank you so much for this 😊👍!

Sonja

Program Info Videos

I would love to know the focus of the cool downs so that I know which one to do after a workout

Marianne

Cool Down 1

Cool Down 2

Leslie

Cool Down 3

Cool Down 4

Cool Down 5

W1/D1 Week 1 Info

So hard! Had to modify a bit because of cramps but I have never been so excited to start my cycle and this program!

Barbara

Great workout! On the 3rd day of my menstrual cycle.

Eman Sardouk

W1/D1 Push and Squat

This felt so amazing! I was able to use 25lb weights and and a 35lb kettle bell!!!! I felt so strong!

That was great! On the PMS anxiety train and needed to get my heart rate up!

Sara

DeAnna

W1/D2 Pull and Hinge

Emom+2 rounds of circuit due to time. Arms sore from day 2!

Kaitlin

Rachel

Finally making progress with press-ups. I skipped the dumbbell and did straight press-ups to work on technique. I will video myself also to analyse. I think the last time I videoed myself my chest was dipping too much - when I look at you - you are much more even - so chest and belly are the same - so was working on that and managed pretty much 40 press-ups.

W1/D4 Lower Body

Community

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