Name: Playbook - Lizette Pompa - Week 1/Day 4 Lower Body
Uploaded: 2024-04-05T18:09:15.421Z
Duration: 40 min
Description: Week 1/Day 4 Lower Body

Janani

Perfect! Going to feel this tomorrow…and the next day 🔥

Megan

Elena

Massiel

I’m dead! Lol! By 3rd set, my legs were shaking and I had to reduce my weights. BUT if I can keep this up, I’ll be stronger💪 Thank you, Lizette!

caron

Yusef

Helena

Livia

fixed my squats today; lowered the weight: need to try this again!

Whew the most challenging leg workout I’ve had in a long while! Thank you. (My hips sure catch/cramp and I don’t have much range of motion on that quad stance leg lift is it ok to bend my knee to do a “fire hydrant” lift? Ways to help with my hip “catch”?

Erin

Sonja Wilson

Oh wow. That was a killer!! 🔥🦵 god help my legs tomorrow!

Nora

Equipment:
Barbell (optional)
Box
1 Heavy Kettlebell
1 Set Heavy Dumbbells
1 Extra Heavy Dumbbell

Lower Body Routine
4 Rounds of:

6+6 Short Stance Lunges
15 DB HIp Thrusts
6+6 Bulgarian Split Squats
15 KB Swings
8 Back Squats or Goblet
10+10 Quad. Leg Lifts w/Hold

Short Stance Lunges (R)

Short Stance Lunges (L)

Hip Thrusts

Bulgarian Split Squats (R)

Bulgarian Split Squats (L)

Kettlebell Swings

- Begin with bar positioned on your upper back
- Brace your midline and keep your chest up
- Eyes forward as you lower, sitting back and down
- Reach parallel and push through your heels to come back up

Barbell Back Squat or Goblet

Quadruped Leg Lift w/Hold (R)

Quadruped Leg Lift w/Hold (L)

Lower Body Circuit

Week 1/Day 4 Lower Body

Gladys

Christie

Finally! I just finished the second round of the 6 week f”program! Perfect timing to start this 4 week program! Looking forward.

Yang Chen

Welcome to the Program

Push and Squat Warm-up

Pull and Squat Warm-up

Push and Hinge Warm-up

Pull and Hinge Warm-up

Upper Body Warm-up

Lower Body Warm-up

Push and Squat Cool Down

Pull and Squat Cool Down

I enjoy every second of the yoga-inspired cool downs in this program! When the main work out feels to hard, I set my mind on the cool down to be able to keep going 👍😊

Elna Lindahl

Push and Hinge Cool Down

Pull and Hinge Cool Down

Upper Body Cool Down

Lower Body Cool Down

Marciella

Haya

Week 1/Day 1 Push and Hinge

Patu M

Isabelle Eklund

Week 1/Day 2 Pull and Squat

Gosh, my upper body strength really sucks! Lol but I got it done 😁

Anna

Súper completo me gusto mucho aparte que es diferente !

Ruth

Week 1/Day 3 Upper Body

Loved that one! 5 rounds & 8 sit to stand on each leg 😅 Now for cool down ❤️ 😎

Week 2/Day 1 Push and Squat

This one was great! The sun is shining in Sweden today, so I took the dumbbells and went outside, lovely ☀️

Week 2/Day 2 Pull and Hinge

Rebecca

Week 2/Day 3 Upper Body

An amazing workout! Lower body days are not my favorite but this is so good 🙌

Paulina

Takes a lof core engagement for me to move these heavy weights!

Week 2/Day 4 Lower Body

Really pushed on this one. Feeling stronger. Thank you !!

Shilpa Kurian

Week 3/Day 1 Push and Hinge

Pull ups are getting stronger again - still need bands but getting there!

This is my favorite, it’s a really nice work out 🤩.

Week 3/Day 2 Pull and Squat

Karin Langeland

I’m in awe of your creativity! These workouts don’t feel repetitive or boring, they are so challenging and fun 🙌Thank you for your work🫶

Week 3/Day 3 Upper Body

Alini

ali mylin-otherson

Week 3/Day 4 Lower Body

I feel stronger and stronger 👌🏻👍🏻💪🏻

Took a week off - this felt great! Love the dynamic movement of the snatch lunge!

Loves this one! It made me whole body work within just half an hour 🙏👌💪

Week 4/Day 1 Push and Squat

Week 4/Day 2 Pull and Hinge

I'm redundant but her programs are excellent.

This has been so far the most difficult upper body workout I’ve done! My whole core and arms hurt… I love it!

Week 1/Day 4 Lower Body

Community

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