Name: Playbook - Lizette Pompa - Week 4/Day 1
Uploaded: 2024-04-05T18:09:15.444Z
Duration: 35 min
Description: Week 4/Day 1

Pernilla Tornell

Yusef

Loved it as usual ❤️ I do love that I can do weighted pushups now. I feel like a badass ninja turtle 💪🐢

Kate

Meskalina

Melissa

Eman Sardouk

Ailith Anderson

Jennifer

Was able to use 15lb dumbbell. Except kettlebell swing used 10. Gotta protect lower back.  On Arnold push. Used15 lbs for 8 counts.  WooHoo

Kajsa

Equipment:
Jump Rope
Box
1 Medium-Heavy Kettlebell
1 Set of Medium Weight Dumbbells
1 Heavy Dumbbell
1 Set of Extra Heavy Dumbbells
1 Weight for Push-ups (Optional)

Recommended weights: Medium DB's: 4kg/9lb to 8kg/17lb (per DB).
Heavy DB’s: 8kg/17lb to 10kg/22lb
Extra Heavy DB’s: 10kg/22lb to 15kg/33lb

Routine:
8+8 Half Kneeling Snatch (30X0)
12 Kettlebell Swings
10 Push-ups (Weighted)
8+8 Elevated Foot RDL's
10+10 Seated Single Arm Arnold Press
10 Deadlifts

5-Min
5 Push-up to Deadlift
40 Single Unders (Jump Rope)

Done!

Half Kneeling Snatch (30X0) (R)

Half Kneeling Snatch (30X0) (L)

Kettlebell Swings

Push-ups (Weighted)

Back Foot Elevated RDL's (R)

Back Foot Elevated RDL's (L)

Seated Arnold Press (R)

Seated Arnold Press (L)

Deadlifts

Push and Hinge Circuit

Week 4/Day 1

Adriana

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?

Ruth

Is there an alternative for the pull up bar workouts?

Julie

Weights I'm Using

Chelsey

Kristin

Warm-up 1

Carla

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

That was tough, moments where I disliked it intensely, which made me realise how good it was and felt at the end! 😂

Loved that!
It was tough, the hiit finishers make all the difference- love ending on a cardio workout

Lua Tatit

Week 1/Day 2

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.

Caroline

Week 1/Day 4

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 :)

It feels so good to get out what I put in!!!

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.

Week 4/Day 1

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