The Power of Four

Whether you are aiming to increase your strength or flexibility, this program will help you incorporate different kinds of training during the week.

The Power of Four consists of four different classes a week focusing on a specific area of the body. Every week Lizette will guide you through yoga, weight training, mobility, and a full class incorporating everything.

Mix and match these classes as you want and discover the power of bringing variety and new ways to move into your practice.

Equipment needed:

  • A set of dumbbells (I'm using 2kg each).
  • Kettlebell (8kg).
  • Resistance band.
  • Dowel.
  • Two yoga blocks.
  • Wall space.


Duration:
4 weeks
Level:
Level 1-2
Styles:
Vinyasa flow , Yoga strength
Lizette Pompa
The Power of Four

Week 1

Sholders Yoga Class

 This yoga class brings all the focus on how we move our shoulders and scapulae. Start by finding internal and external rotation through the head of your shoulder to then find a full range of motion and bring that into the practice. Gain more awareness of where your shoulder blades are in space and how that plays a roll in your postures. 
Vinyasa flow with Lizette Pompa
Level 1-2
20

Shoulder Workout
This workout focuses on strengthening the musculature around your shoulders to support your practice. I'm using 2kg dumbbells, feel free to have an extra heavier set if you want to add a bit more for some of the exercises. Enjoy!

  • 10/Side Dumbbell External Rotation.
  • 10 Lateral Arm Raises.
  • 10 Row w/Tricep Extension.
  • 10/Side Side Plank w/Row.
  • 20 Alternating Dumbbell Front Raise.
Yoga strength with Lizette Pompa
Level 1-2
5

Shoulder - Mobility

 Get ready to go deep into exploring the way your shoulders move and how to move them better. Many times we just think about opening up our shoulders, but what does that really mean? This class will challenge yourself in new and fun ways. Enjoy!
Vinyasa flow with Lizette Pompa
Level 1-2
2

Shoulders - Full Class

 This class brings in a little bit of everything we have been doing so far this week to give you a full shoulder experience. Have fun combining yoga, mobility and weights into a full class.
Vinyasa flow with Lizette Pompa
Level 1-2
3

Week 2

Spine/Core Yoga Class

 We start this week moving into the spine and core. Think about those two really connecting with each other since the way you move your spnie will engage different core muscles. Today we are exploring how that happens and how to tap into the different layesr of your core to support your practice. 
Vinyasa flow with Lizette Pompa
Level 1-2
6

Core Workout

This workout focuses on the different layers of the abdomen trying to find each one and feel how they work.

Enjoy!

  • TVA Feet Taps.
  • Lower Back Crunches.
  • Upper back Crunches.
  • Supine Oblique Crunches.
  • Navasana Twists.
Yoga strength with Lizette Pompa
Level 1-2
6

Spine - Mobility

Moving the spine is relatively easy, segmenting the spine is not. This class moves part by part, isolating the spine in pieces to find movement through each one of them for you to asses where you need more work. Cat/cow will never be the same after this.

Enjoy!
Vinyasa flow with Lizette Pompa
Level 1-2
3

Spine/Core Full Class

 This class brings in a little bit of everything we have been doing so far this week to give you a full spine/core experience. Have fun combining yoga, mobility and weights into a full class.
Vinyasa flow with Lizette Pompa
Level 1-2
2

Week 3

Glutes/Hips/Hamstrings Yoga Class

Nothing better to support your yoga practice than to strengthen those parts that we stretch the most. Today you will move through a yoga practice where the focus will be strong hips, glutes, and hamstrings. A few cramps and shakes here and there are expected.

Enjoy!
Vinyasa flow with Lizette Pompa
Level 1-2
3

Glutes/Hips/Hamstrings Workout

This workout is all about strengthening your posterior chain. You need a kettlebell (I'm using 8kg) and a resistance band.

Enjoy!

  • 10/side RDL's.
  • Chair Lateral Kick Hold.
  • 15/side Donkey Kicks.
  • 15 Wall Chair Hip Abduction.
Yoga strength with Lizette Pompa
Level 1-2
3

Glutes/Hips/Hamstrings Mobility

 This mobility class focuses on controlling our range of motion, especially through hips and hamstrings. Find new ways to move your hips, your body loves to learn novel movements and by doing this increase your mobility in those sticky areas. 
Vinyasa flow with Lizette Pompa
Level 1-2
2

Glutes/Hips/Hamstrings Full Class

 This class brings in a little bit of everything we have been doing so far this week to give you a full experience through your glutes, hips, and hamstrings. Have fun combining yoga, mobility, and weights into a full class.
Vinyasa flow with Lizette Pompa
Level 1-2
3

Week 4

Feet/Ankles/Legs Yoga Class

This class brings the attention to the lower body starting by warming up your feet and ankles to then tie everything up into a challenging flow. You will not only work with your legs but let's say that you will work from your toes to your head.

Enjoy!
Vinyasa flow with Lizette Pompa
Level 1-2
2

Leg Workout

Today's workout it's all about the lower body. You need a kettlebell (I'm using 8kg) and wall space.

Enjoy!

  • 20 Gobblet Squats.
  • 10/side Lunges.
  • 20 Count Chair Hold.
  • 10/side Split Squats.
Yoga strength with Lizette Pompa
Level 1-2

Feet/Ankles/Legs Mobility

 Working and training lower body brings pressure onto our joints. Lack of mobility on our ankles and hips can translate into discomfort somewhere else along the way, much time in our knees. This class focuses on finding movement through ankles, tibias, and hips to support the way our lower-body moves. 
Vinyasa flow with Lizette Pompa
Level 1-2

Feet/Ankles/Legs Full Class

 This class brings in a little bit of everything we have been doing so far this week to give you a full experience through your feet, ankles, and legs. Have fun combining yoga, mobility, and weights into a full class.
Vinyasa flow with Lizette Pompa
Level 1-2