Name: Playbook - Lizette Pompa - Week 1/Day 4
Uploaded: 2025-05-19T10:36:40.102Z
Duration: 35 min
Description: Week 1/Day 4

Indira Anubis

Adriana

I love this program! It is amazing amazing.

Alexandra

Is there a variation for the negative pull ups? I don’t really have a bar to hold onto so idk what to do in there.

carolyne

4 rounds and my arms and shoulders are dead 💀

Jennifer

Just awesome. So much more muscle engagement than the first go round.

Yusef

Another great one. I choose to follow w Ms. Pompa for each set.

Kristin

Those wall walks where no joke! Great finisher!

Kristy Arrowood

Ruth

Kajsa

Nyligen börjat med detta program efter att ha kört ditt 8v . Annorlunda upplägg där man får styra tempo litegrann själv och det är 🤩 
Jag kunde inte göra dagens sista 5min workout då det var handstående som jag inte provat förr och tyckte var lite läskigt men löste det och hittade på annat under tiden. Den andra övningen gjorde jag. 
Men så här långt är det himla roligt upplägg, träningen går fort och är kul! 👌🏻💪🏻

Angelica Westberg

Julie

Really enjoyed it, thank you! Hard work and effective. I couldn't manage wall walks but bench modification was tough enough! Thanks

Nora

I could manage to walk up the wall.  There is no way i could walk my hands.  This my first attempt 😉

Are there any alternatives for the negative pull ups? I have a pull up bar but it doesn’t work well for negative pull ups

Danielle

Those wall walls are killer, but I definitely feel stronger!

Carla

That was awesome! I am loving this new program!

Stephanie Schilling

The 5 aerobics min. Kill me! 😂😂😂😂

Iseult

Equipment:
- Pull-up Bar
- A chair for negative pull-ups
- Bench
- 1 Set of Heavy Dumbbells
- 1 Extra Heavy Dumbbell
- Wall Space

Recommended weights: Heavy DB’s: 8kg/17lb to 10kg/22lb
Extra Heavy DB’s: 10kg/22lb to 15kg/33lb

Routine:
8 Z-Presses
4 Negative Pull-ups
10 Chest Press (31X0)
10+10 Single Arm Row
10 Tricep Push-ups
12 Dumbbell Pullovers

5-Min
3 Wall Walks
6 Leglifts w/Pullovers

Enjoy!

Routine:
8 Z-Presses
4 Negative Pull-ups
10 Chest Press (31X0)
10+10 Single Arm Row
10 Tricep Push-ups
12 Dumbbell Pullovers

Z-Press

Negative Pull-ups

Chest Press (31X0)

Single Arm Row (R) (Heavy)

Single Arm Row (L) (Heavy)

Tricep Push-ups

DB Pullovers

Push and Pull Circuit

Week 1/Day 4

Cool beans. I'm ready...for my second go 'round.

Gladys

Welcome to the Program

I’m on last week of 8 week strength program and would like to do your 6 week one next but I don’t have a pull up bar, will that be a problem?

Weights I'm Using

Chelsey

Warm-up 1

Warm-up 2

These warm ups are great! Really enjoyed all three.

Warm-up 3

Came back to restart this programme for about the 3rd time! So good in all the ways :)

Aliya

Alini

Week 1/Day 1

Second time around on this programe. Love it

Pernilla Tornell

Oh it's good to be back! That love-hate feeling every good work out has. Thanks lizette, always the best workouts with you ❤️

Week 1/Day 2

That was hard! I really didnt feel like working out today, as always, I'm reminded why it makes the biggest difference in mind and body :)

Week 1/Day 5

Wow that tricep extension had me searching for my lighter weights... intersting workout...

Meen

Did 5 sets again today 😉💪❤️. Feeling stronger each day. Thank you @lizette_pompa.

Meskalina

Week 1/Day 6

Week 2/Day 1

It was great taking a break tomorrow with you ❤️

Loving the 5 minute cardio at the end! I don’t have a box so for now I’m doing frog jumps instead. Any other suggestions? Also, I’m still only doing negatives for the pull ups. Sometimes I feel it in my bicep on one side - any tips for fixing my form to avoid that? Thanks :)

Mira

Just excellent sequencing and instruction.

Week 2/Day 2

I needed an extra rest day after the last one but I'm back on track.

Week 2/Day 4

That was great! Never like leg day but you made it bearable! :)

My most favorite of the workouts so far! Gonna feel the burn tomorrow 😂🤪🥰

Week 2/Day 5

My shoulders during mountain climbers! Burning, but good!!!

So hard, but I did it with some moderations 💪

Anki

Week 2/Day 6

Angela

LOVE IT 🌺🌷💐🪷🌟✨💥💫☀️

Harder than it look but still so enjoyable

Week 3/Day 1

Jae Berman

What is a good substitute for pull up bar if I don’t have one ?

Livia

Week 3/Day 2

Tough week. Excellent as usual. I love the consistent inclusion of pull ups. I would usually skip them.

Week 3/Day 4

Sushma

Week 3/Day 5

Juhuu feeling already a lot stronger than week 1💪💪♥️♥️

The Pompa program continues to be efficient and effective. Thk u.

Week 3/Day 6

Week 4/Day 1

It was painful the first time equally tough the second. However, I was able to use much heavier weights.  Thk u.

Lizette, I never want to do one legged stance again! 😂

Amanda

Week 4/Day 2

THAT WAS TOUGHHHH... but really good as well...

I'm just delighted Ms. Pompa designed a really high quality and efficient strength program and I see weekly gains!  Thk u again.

Whew! Love how efficient these workouts are💪💪💪

Week 4/Day 4

Week 4/Day 5

Eman Sardouk

Week 4/Day 6

Excellent just excellent. The L-Sit is frustrating. I'm not putting everything together just yet.

Week 5/Day 1

Week 5/Day 2

Loved this one! Hard but good and efficient!

Tessa

Once I could barely do knees down push-ups. Persistence and faith check me out today I kept up with you! ❤️ We are so much more capable then we usually give ourselves credit for. Thankyou Lizette

Week 1/Day 4

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