Name: Playbook - Lizette Pompa - W4/D3 Lower Body
Uploaded: 2023-03-20T10:39:51.184Z
Duration: 35 min
Description: W4/D3 Lower Body

Equipment:
Barbell (optional)
1 Set of Heavy Dumbbells
1 Set of Extra Heavy Dumbbells
1 Heavy Kettlebell
Bench (something to elevate your feet for Bulgarian Split Squats)

Routine:
4 Rounds
8 Back Squats
12 Kettlebell Swings
16 Jumping Lunges
10 DB Deadlifts
8+8 Bulgarian Split Squats
10+10 Quadruped Later Leg Raises

Back Squats

Kettlebell Swings

Jumping Lunges

DB Deadlifts

Bulgarian Split Squat (R)

Bulgarian Split Squat (L)

Quadruped Lateral Leg Raises w/Hold  (R)

Quadruped Lateral Leg Raises w/Hold  (L)

Lower Body Circuit

W4/D3 Lower Body

Yusef

Welcome to the Program

Susanna

W1/D1 Upper Body

This felt great after yesterday’s workout

Kaitlin

W1/D2 Upper Body Stretch and Mobility

Firt workout in Ramadan. 4 rounds was very challenging 😅

Eman

Just dripping in sweat by the end 😅 loved the cool down!

W1/D3 Lower Body

W1/D4 Lower Body Stretch and Mobility

W1/D5 Full Body

W2/D1 Upper Body

Found this very challenging. Especially letting the head hang back with the leans toward the wall and then getting the elbows straight in wheel. Got them straightest with the couch but that felt harder to enter/exit than elevated on blocks so I just stuck with blocks and had a tiny bend.

W2/D2 Stretch and Mobility Wheel Pose

W2/D3 Lower Body

W2/D4 Stretch and Mobility Splits

W2/D5 Full Body

W3/D1 Upper Body

W3/D2 Upper Body Stretch and Mobility

W3/D3 Lower Body

W3/D4 Lower Body Stretch and Mobility

W3/D5 Full Body

W4/D1 Upper Body

W4/D2 Stretch and Mobility (Wheel Pose)

W4/D4 Stretch and Mobility (Splits)

W4/D5 Full Body

W4/D3 Lower Body

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