Name: Playbook - Lizette Pompa - W4/D2 Pull and Squat
Uploaded: 2024-04-28T18:33:40.815Z
Duration: 30 min
Description: W4/D2 Pull and Squat

Equipment:
Pull-up Bar
Barbell (optional)
Box or Bench
1 Set of Medium/Heavy Dumbbells

Recommended weights:
Medium DB's: 4kg/9lb to 8kg/17lb (per DB).
Heavy DB’s: 8kg/17lb to 10kg/22lb. 

5-Min EMOM
4-6 Back Squats/Goblet Squats

Routine: 3 Total Rounds with 2min rest in between
4 Pull-ups
8+8 Static Lunges
10+10 3 Point Rows
10 Box Jumps
10+10 Hammer Curls

Pull-up

Static Lunge (R)

Static Lunge (L)

3 Point Row (L)

3 Point Row (R)

Box Jumps

Hammer Curls (R)

Hammer Curls (L)

Pull and Squat Circuit

W4/D2 Pull and Squat

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

Ellie

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.

Ailith Anderson

W1/D3 Upper Body

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

Marta

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

Meskalina

W1/D4 Lower Body

W2/D1 Week 2 Info

Soooooo good! I used a 35lb kettle bell and woah! 😂💪🏼

W2/D1 Push and Hinge

Great workout! Would love if you could offer some alternatives for those who don’t have a bar or box available! Thank you!

Livia

W2/D2 Pull and Squat

Did this first thing in the morning and I felt so energized the rest of the day!

Tough and efficient 💪 Love all the variations on pressing!

Mira

W2/D3 Upper Body

Kelly

I am not going to be able to walk tomorrow! I could feel my DOMs before I even finished!!

Nora

W2/D4 Lower Body

Love this one. Have done it several times now.

Iseult

W2/D5 Arms and Core

W3/D1 Week 3 Info

I’m trying to get back into working out and moving. As always, such a good workout!

Jennifer

W3/D1 Push and Squat

Working out doesn’t have to be complicated to be effective. Simple moves done with precision. Thanks!

I've really enjoyed this series so far! Four weeks seems to be the best length for me. It's around 4 weeks when I throw in the towel on programs 6 weeks or longer.

Lydia

W3/D2 Pull and Hinge

W3/D3 Shoulder Prehab

Whew! Those banded bear crawls are no joke!

W3/D4 Upper Body

monalie alvero

W3/D5 Lower Body

W4/D1 Week 4 Info

Starting…again. Hoping the elbow will hold 😊

So challenging! I love learning new moves.

Brandi

W4/D1 Push and Hinge

W4/D3 Spine and Legs Recovery

Finally completed the program in its entirety!!! Amazing as always. Thank you 😘

Love this! Starting immediately again!!!!! 💪🏼💪🏼💪🏼💪🏼

Thank you for a great 4 week program!! 💪

W4/D2 Pull and Squat

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