Name: Playbook - Lizette Pompa - Week 4/Day 5
Uploaded: 2024-04-05T18:09:15.457Z
Duration: 35 min
Description: Week 4/Day 5

Alini

Yusef

Livia

Great and strong lower body session I have done! It kill me😂😂😂

Iseult

Stephanie Schilling

Jennifer

Nothing you did it was just that kind of day and my workout was in the afternoon.  Not ideal for me

Kajsa

Equipment:
Bench
Resistance Band (Medium/Hard)
1 Set of Medium-Weight Dumbbells
1 Heavy Dumbbell
1 Extra Heavy Dumbbell
Something to lift your heels (Book)

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:
6+6 Single Leg Deadlift to Shrimp Squat
12 Rack Squats (30X0)
15 Bridge Pulses
8+8 Bulgarian Split Squats
15+15 Single Leg Banded Elevated Bridge
12 Cyclist Squats

5-Min
10 Jumping Lunges
5+5 Kickstand RDL's

SL Deadlift to Shrimp Squat (R)

SL Deadlift to Shrimp Squat (L)

Rack Squats (30X0)

Bridge Pulses

Bulgarian Split Squat (R)

Bulgarian Split Squat (L)

SL Banded Elevated Bridge (R)

SL Banded Elevated Bridge (L)

Cyclist Squats

Squat and Hinge Circuit

Week 4/Day 5

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

Pernilla Tornell

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.

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

Harder than it look but still so enjoyable

Push-ups are feeling lighter now! Loved the L-sit!

Makes a big difference 2nd time around w heavier weights. Awesome

Week 3/Day 1

Jae Berman

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

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

May be it's tooo soon, but I'm coming to like leg days.. or may be it's just this one... my favorite n most challenging one was the bodyweight single leg hip thrust.. whoever thought bodyweight would be the tough one...

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

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 4/Day 5

Community

More workouts from Lizette Pompa