Name: Playbook - Lizette Pompa - Week 4/Day 4 Lower Body
Uploaded: 2024-04-05T18:09:15.475Z
Duration: 40 min
Description: Week 4/Day 4 Lower Body

No Bulgarian split squats.. that's a win in my books!

Janani

Elena

Finished!!! It was an amazing 4-week training! Thank you!! 💜

Massiel

Thank you for another step up on the strength and mobility curve.

Yusef

Before: that doesn’t look so bad. After: dead 😆

Rachel

That was a fast 4 weeks! That last lower body was crazy challenging. It feels really good accomplishing this program.

Kristy Arrowood

Second time round! Didn't do it over 4 weeks this time but used it as the strength part of my practice. Still love it and find it so effective. You are the best trainer! Thank you!

Nora

Looooooooooove it 👏🏻👏🏻🙏🏼💖

Gladys

Thank you for an amazing 4 week program! Can't wait to start a new one! 💪💯

Eman Sardouk

Brianna

Loved the 4 weeks, thank you!! I really enjoy your style of training, it works perfectly for me. Just deciding what I should do next!!

Susanna

Woohooo!!! I did it! Thank you!! Those short stance squats still kill me and second to last it made me push hard:)
Feliz Navidad y bendiciones abundante a tú y tu familia:)

Erin

Thank you! Amazing program! And easily approachable with only four programs a week. Loved it so much. 😘

Camilla

Absolutely loved that course! Buying heavier weights and doing 4 workouts/week meant I had to really commit to this and I'm so happy I did! I feel much stronger thanks to your amazing guidance and intelligent varied exercises. Never boring and I can't wait to do again. Thank you!! 💪🔥❤

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

Lower Body Routine
4 Rounds of:

8 Back Squats or Goblet
10+10 Quadruped Leg Lifts
8+8 Step-ups
8+8 Crossbody Kickstand RDL's
6+6 Short Stance Lunges
8 DB Clean Squat

Congratulations!

Back Squat or Goblet Squat

Quadruped Leg Lift w/Hold (R)

Quadruped Leg Lift w/Hold (L)

Step-ups (R)

Step-ups (L)

Crossbody Kickstand RDL's (R)

Crossbody Kickstand RDL's (L)

Short Stance Lunges (R)

Short Stance Lunges (L)

DB Clean Squat

Lower Body Circuit

Week 4/Day 4 Lower Body

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 👍😊

Week 4/Day 4 Lower Body

Community

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