Name: Playbook - Simply Mander - 11/28/22
Uploaded: 2024-01-01T19:10:19.544Z
Duration: 45 min
Description: 11/28/22

First workout back after an injury and this was a good way to get back into it 🥵 Excited to be back!

Shelby

Madi

A. Pause front squats 5x3 
* 2 second pause in the bottom
3 reps at 65% (of 1RM front squat)
3 reps at 70%
3 reps at 70%
3 reps at 75% 
3 reps at 75% 

If you don't have a barbell (or are completing at home) you can scale to 5x3 kettlebell goblet squats OR front rack DB squats with a pause at the bottom. 

B. 4 sets - 1 set every 5:00
15 cal bike/row OR 200m run
15 wall balls
20 (single count) DB walking lunge 

*scaling modifiation*
4 sets - 1 every 5:00
200m run
20 air squats
20 alternating walking lunge 

C. Core circuit
3 rounds of 30s on/30s off
plank reach outs
heel taps 
v ups
side plank (right)
side plank (left)

- Stack your shoulders hips and heels over each other
- Don't allow yourself to lean forward, keep your chin and eyes up
- Sit your hips back and down until you reach parallel 
- Push through your heels to stand up

Barbell front squat

B. 4 sets - 1 set every 5:00
15 cal bike/row OR 200m run
15 wall balls
20 (single count) DB walking lunge 

*scaling modifiation*
4 sets - 1 every 5:00
200m run
20 air squats
20 alternating walking lunge

- Run at a good pace for you 
- Increase speed and intensity as you progress
- Land over mid foot
- Engage your core
- Loose hands/shoulders

Running

- Starting an arms distance away from the wall
- Feet hip with apart and holding a ball at chest height
- Drop your butt back into a deep squat, keeping your chest up
- Drive through heels exploding out of the squat while tossing the ball to a target on the wall
- Catch the rebounded ball lowering back into a squat
- Repeating the movement

Wall Balls

- start with both feet shoulder width apart 
- holding dumbbell at your chest, start with your left leg planted and lunge forward with your right foot
- on the return to the reverse, lunge backwards with your right leg to perform a reverse lunge
- forward & backwards is one rep

Forward backward DB lunge

4 sets - 1 every 5:00

Core circuit
3 rounds of 30s on/30s off
plank reach outs
heel taps 
v ups
side plank (right)
side plank (left)

- begin in a plank position
- brace your core & keep hips from swinging/lifting too high
- reach your right arm out in front & repeat on the left side
- complete 10/20 reps per side

Plank reach out

- Raise your shoulders off the floor
- Alternately reach towards your heel engaging your obliques
- Repeating back and forth for time or reps

Heel tap crunches

Laying on the floor, arms overhead and legs out in front, engage your core and aim to bring your hands to your feet

V-ups

Start on your left forearm/left side of your foot in a side plank, and then rotate with your right arm into a right side plank. 

40s work / 20s rest

Rotating side plank

Core circuit

11/28/22

Added this on the end of a workout and it was perfect 💕

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Bre Orlandos

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12/16/22

12/17/22

amanda

2/22/23

4/22/23

Gabrielle

This one went by fast! But such a good workout!! 😅

Stephanie

12/22/222

Molly

4/23/23

06/01/23

6/12/22

07/28/23

8/10/23

8/17/23

9/9/23

08/04/23

9/18/23

9/20/23

10/3/23

Thanks to doing the functional program I knew how to sub dumbbells for the bench press because bro dudes be hogging the equipment 😆

11/28/22

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