Name: Playbook - Lizette Pompa - Week 4/Day 1 Push and Squat
Uploaded: 2024-04-05T18:09:15.460Z
Duration: 40 min
Description: Week 4/Day 1 Push and Squat

I feel stronger and stronger 👌🏻👍🏻💪🏻

Elena

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

Rebecca

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

Elna Lindahl

Yusef

Livia

Gladys

Still sweaty this tim! Feel so energised and strong after this one 🥵❤

Nora

Loved it! Just loving how challenging, effective and varied these are. Pouring with sweat today.Thank you! 👏

Equipment:
Box
1 Set of Extra Heavy Dumbbells
1 Heavy Dumbbell
1 Weight Plate

Push and Squat Routine
4 Rounds of:

6+6 Hang Snatch to OH Lunge Press
10 Box Jumps
10 DB Floor Press
10 1-1/4 Goblet Squats
8 Weighted Push-ups
8 Alt Pistols or Sit to Stand

Last week, stay strong!

Hang Snatch to Overhead Lunge Press (R)

Hang Snatch to Overhead Lunge Press (L)

Box Jumps

Floor Press

1-1/4 Goblet Squat

Weighted Push-ups

Alternating Pistol Squats

Push and Squat Circuit

Week 4/Day 1 Push and Squat

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 👍😊

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

Massiel

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

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

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 4/Day 1 Push and Squat

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