Name: Playbook - Simply Mander - 11/30/23
Uploaded: 2024-01-01T19:10:19.996Z
Duration: 60 min
Description: 11/30/23

A. Glute/hip thrust machine or barbell hip thrust
2 sets of 10 (warm up) 
1 heavier set of 5 
1 top set of 8-10 
1 back down set of 15-20 (lighter) 

B. Seated hamstring curl
2 sets of 10, 1 heavier set of 3-4, top set of 8-10 

C. Front foot elevated split squat (you can use a barbell, smith machine, or dumbbells)
4 sets of 10-12 each leg 

D. DB Romanian deadlift 
2 sets of 10
1 heavier set of 5
1 top set of 8-10 reps 

E. Superset 3 rounds
15 lying hamstring curls
12 wide stance sumo goblet squats 

F. Abductor machine
3 sets of 15-20

- Support upper back on a bench and the barbell across your hips (or use glute hip machine)
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts/glute hip machine

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

- Set up in a split stance with your front foot elevated on a plate
- Chest up, looking straight ahead and dumbbells by your sides OR barbell on your back
- Descend by flexing both knees until they are both at 90 degrees
- Drive through the front foot extending back to the top

Front foot elevated split squat/lunge

- Begin with dumbbells in each hand and feet hip width apart
- use a plate to elevate your toes 
- Press hips back and lower dumbbells down until mid shins
- Lift back up to standing and press hips forward

DB RDL

E. Superset 3 rounds
15 lying hamstring curls
12 wide stance sumo goblet squats

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

- Start with a wide stance and your toes pointed out 
- Hold the dumbbells on the inside, between the legs 
- Push your hips back and down as you lower to parallel 
- Drive through your heels to stand back up

Dumbbell goblet sumo squat

Superset 3 rounds

- lean forward for more engagement 
- use the sides of your legs and not your knees to push out
- slow and controlled

Hip abduction

11/30/23

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

3/13/24

1/21/24

1/15/24

3/7/23

Bre Orlandos

3/1/23

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

Shelby

Madi

11/28/22

11/18/22

12/9/22

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 😆

11/30/23

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