Name: Playbook - Lizette Pompa - W7/D4 Lower Body
Uploaded: 2025-11-28T12:55:53.125Z
Duration: 40 min
Description: W7/D4 Lower Body

Dahlia

Pernilla Tornell

Just a fantastic workout and mine heaviest weights of the daddy doughnut era :-)

Yusef

Equipment:
- Barbell
- 1 Set of Heavy Dumbbells
- 1 Extra Heavy Dumbbell
- Bench or Box
- Plate to Elevate Heels
- Padding for Bridge Pulses

Routine:
4 Rounds of each super-set with 60sec rest in between rounds.
A1. 8 Heels Elevated Back Squats
A2. 8+8 Kickstand RDLs

B1. 8+8 Bulgarian Split Squats
B2. 20 Glute Bridge Pulses

C1. 20 Jumping Lunges
C2. 10sec 90/90 Copenhagen Plank

A1. Heels Elevated Back Squats

A2. Kickstand RDLs (R)

A2. Kickstand RDLs (L)

A. Back Squats and Kickstand RDLs

B1. Bulgarian Split Squats (R)

B1. Bulgarian Split Squats (L)

B2. Glute Bridge Pulses

B. Bulgarian Split Squats and Bridge Pulses

C1. Jumping Lunges

C2. 90/90 Copenhagen Plank (R)

C2. 90/90 Copenhagen Plank (L)

C. Jumping Lunges and 90/90 Copenhagen Plank

W7/D4 Lower Body

Begin Here

Breathing During Lifts

Exercise Gallery

W1/D1 Pull and Squat

I love your content and vibe - but I am finding the format a little confusing.   I hope I’m not doing it wrong.  It seems I have to click on play every time I want to jump to the next set in the exercise and then also when I want to go to the next set of exercises – it’s a lot of going back-and-forth to my phone, which I really don’t like doing.   Any chance you could do a format where you exercise along with us from start to finish?  Or am I not understanding how to follow along?   Thank you

Elizabeth

Kelsey

W1/D2 Push and Hinge

My shoulders are on fire after day 2 and now this! I even took a day off in between but that might have made it worse 🙈 love your workouts!

Katrina Wilhoite

Spot on for time and Intensity. Really enjoyed it!

Lori

W1/D3 Upper Body

Whew. I'm excited to note the progress over the coming weeks.

W1/D4 Lower Body

Feels so good. Smart. Smart. Smart design.

These workouts are just the right amount to stay consistent with.

W2/D1 Push and Squat

W2/D2 Pull and Hinge

I'm grateful that your program has my core strong enough to bear more load!

W2/D3 Upper Body

W2/D4 Lower Body

Erid Guitian

W3/D1 Pull and Squat

I'm moving faster thru the program w less rest, and sometimes adding some mobility stuff. I like it but I hope it's good for me.

W3/D2 Push and Hinge

Oh man!  So good 2nd time around. So good.

W3/D3 Upper Body

Stronger.  Stronger. The program is working. More load, mindfulness and increased range of motion. Thk u.

W3/D4 Lower Body

Such great workout and today I felt strong

W4/D1 Push and Squat

Emily

W4/D2 Pull and Hinge

Jae Berman

W4/D3 Upper Body

W4/D4 Lower Body

I was a little nervous about 4 sets, but it was easier than I thought! Most likely because of the buildup of the previous 4 weeks! 🙌 Thank you!

Adriana

W5/D1 Pull and Squat

W5/D2 Push and Hinge

I felt strong enough to add a 2 exercises to this program. First time ever. Better every week.

W5/D3 Upper Body

Juan

W5/D4 Lower Body

W6/D1 Push and Squat

Thank u.  Just back after a life happens break :-)

W6/D2 Pull and Hinge

W6/D3 Upper Body

Lovely workout to get back at it after the winter holiday. 🙏

W6/D4 Lower Body

These workouts are tough! So good. Slowly but surely feeling stronger and the sessions continue to be challenging!

Still working thru life but getting there. Loving it.

W7/D1 Pull and Squat

W7/D2 Push and Hinge

Love these workouts! Getting stronger each week.

W7/D3 Upper Body

Super sets make the 4 rounds more feasible! ✨👏🏽🎄

W8/D1 Push and Squat

Love those marching bridges. So good! 🙏

W8/D2 Pull and Hinge

Thanks for a great eight weeks! This was a solid series and I’m looking forward to jumping into another one with you soon.🙏❤️🤩

Such an excellent program. Built some solid strength and confidence. thank you!

W8/D3 Upper Body

Another great series!! Looking forward to starting a new one! Will focus on different movements next week (yoga with kettlebell, yoga, walking) and then back to strength training the week after!

Ok, I lied. This was the last one! Thank you! A great program. 🙏

W7/D4 Lower Body

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