Name: Playbook - Lizette Pompa - W4/D4 Full Body
Uploaded: 2024-04-05T18:09:16.438Z
Duration: 30 min
Description: W4/D4 Full Body

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

Livia

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

Barbara

Thank you for a great 4 week program!! 💪

Eman Sardouk

Equipment:
Box or Bench
1 Set of Heavy Dumbbells
1 Extra Heavy Dumbbell

Recommended weights:
Heavy DB’s: 8kg/17lb to 10kg/22lb. 
Extra Heavy DB’s: 10kg/22lb to 17,5kg/38lb.

5-Min EMOM
6-10 Push-ups

Routine: 3 Total Rounds with 2min rest in between
8+8 Overhead Reverse Lunges
10 Bent Over Rows
20 Sumo Pulses
15 Hip Thrusts
15 Supine Knee Tucks

Overhead Reverse Lunges (R)

Overhead Reverse Lunges (L)

Bent Over Rows

Sumo Pulses

Hip Thrusts

Supine Knee Tucks

Full Body Circuit

W4/D4 Full 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

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!

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

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.

W4/D4 Full Body

Community

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