Name: Playbook - Lizette Pompa - W3/D4 Lower Body
Uploaded: 2024-04-05T18:09:15.709Z
Duration: 40 min
Description: W3/D4 Lower Body

Elena

Yusef

Livia

Dahlia

Equipment:
Barbell (optional)
2 Heavy Dumbbells
1 Extra Heavy Dumbbell
Weight Plate
Bench or box

Routine:
5-Min EMOM
5 Deadlifts

Lower Body Circuit (4 Rounds)
8+8 Front Foot Elev. Split Squat
8 Hip Thrusts
10 1-1/4 Goblet Squats
10+10sec Copenhagen Plank
6+6 Toe Spot Pistol

Front Foot Elevated Split Squat (R)

Front Foot Elevated Split Squat (L)

Hip Thrusts

1-1/4 Goblet Squats

Copenhagen Plank Hold (R)

Copenhagen Plank Hold (L)

Toe Spot Pistol (R)

Toe Spot Pistol (L)

Lower Body Circuit

W3/D4 Lower Body

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!

Mira

W1/D1 Push and Hinge

Thank you for yet another awesome work out ⭐️

Elna Lindahl

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

Nora

W1/D2 Pull and Squat

Amie

Pernilla Tornell

Good one, with my eldest boy child.  ❤️

W1/D3 Upper Body

Love low body workouts 💪🏻✊🏻🙌🏻❤️

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. 🥵

Eman Sardouk

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

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

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!

W3/D4 Lower Body

Community

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