Name: Playbook - Lizette Pompa - W4/D3 Lower Body
Uploaded: 2024-04-05T18:09:16.286Z
Duration: 35 min
Description: W4/D3 Lower Body

My new favorite. Pls make more like this. Great balance btw single leg, plyo/cardio, and full squats.

Yusef

Whew! Loved the challenge and the cardio!

Heather Allen

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

Welcome to the Program

I really like this format! My shoulders are killing me but that’s what I needed!

Emily

I need to work on those banded bear walks! Great set, excited to start another program!

Andrea

I really enjoy the workout! I would however like some cues on the mind body connection/movement. But overall I'm really excited about the program. Thank you!

ali mylin-otherson

W1/D1 Upper Body

Too shooooort!!! ☺️☺️☺️☺️

Patu M

So good! I feel so open in the chest and shoulders! A great practice after yesterdays weights.

W1/D2 Upper Body Stretch and Mobility

Tiring but the feeling when you finish it is amazing! Thanks!!

I found this too difficult for me. I’m sure it’s just my level and not being very strong. I couldn’t complete 4 sets and I found the cool down almost too difficult to manage as well. I’m motivated to keep getting stronger! Maybe I should try something different?

Loved it! Thank you 🙏. The sun is finally back after the crazy Hans-storm + a good work out = new energy to do the last little bit of work before the week end☀️💪.

Elna Lindahl

W1/D3 Lower Body

W1/D4 Lower Body Stretch and Mobility

Haneen

W1/D5 Full Body

Isabelle Eklund

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.

Kaitlin

W2/D2 Stretch and Mobility Wheel Pose

That felt so heavy! Loved the challenge. I like it when you remind us about the option for single leg RDLs.

Ruth

W2/D3 Lower Body

Shilpa kurian

I loved this (especially the slider work)!! I was on a kick-line team in college back in the mid-80’s and I’d love to get my splits back.

W4/D3 Lower Body

Community

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