Name: Playbook - Lizette Pompa - Week 3/Day 4 Lower Body
Uploaded: 2024-04-05T18:09:15.455Z
Duration: 40 min
Description: Week 3/Day 4 Lower Body

Elena

Alini

ali mylin-otherson

Muy retador ! Principalmente la extensión de pierna.

Massiel

Yusef

My legs are dead. That was a great routine.

Kristy Arrowood

Livia

Susanna

Ailith Anderson

Oh.my.god. That was an absolute killer! Feeling very proud to have got through 4 rounds of that! Really enjoyed it, even though it really pushed me. Feeling fulfilled. Couldn't have done it without you. Thanks! 🦵❤🔥

Nora

Sonja Wilson

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

Lower Body Routine
4 Rounds of:

8 Back Squats or Goblet
8+8 Single Leg Hip Thrusts
6+6 Bulgarian Split Squats
8 Kettlebell Double Swings
16 Alt Drop Back Lunges
8 Kneeling Leg Extensions

Back Squat or Goblet

- Place your upper back on the bench
- Push through your heel raising your hips 
- Engage your glutes at the top
- Work both sides

Single Leg Hip Thrust (R)

Single Leg Hip Thrust (L)

Bulgarian Split Squats (R)

Bulgarian Split Squats (L)

Kettlebell Double Swing

Alternating Drop Back Lunges

Kneeling Leg Extensions

Lower Body Circuit

Week 3/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

Janani

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

Megan

Week 1/Day 4 Lower 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

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 3/Day 4 Lower Body

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