Name: Playbook - Simply Mander - Lower body/glute focused hypertrophy
Uploaded: 2024-01-01T19:10:19.755Z
Duration: 30 min
Description: Lower body/glute focused hypertrophy

That one seems easy at first glance but my cheeks are screaming by the end 👀🍑

Sydney

😩🫠 I don’t need my legs tomorrow, it’s okay.

Why was that so hard! Hhhhaa! I was so winded! 🤣

Molly

Treva

This one was brutal in the best way possible!

Nicole Alvarez

This was my first workout in about 3 months and I'm writing this from the grave bc ya girl is dead. But like in the best way possible.

Carley

Well that killed me after 2 weeks of vaca and being sick ☠️

Heather

So happy I found your workouts I love it !!

Fany

Jenn

Erin

Alicia

Kaitlyn

Legs we’re quaking by the second round 🥵👌

Katy

All the way here from Cape Town-South Africa this gets my sign of approval! At least I use my hands to sign because my legs would definitely not have been able to 😂🫶🏻💪🏻

Natalié

Jenelle

Ashley

Amber

Girl you are the reason why I started CrossFit 3 years ago thank you for your videos and happy I found your app

Leslie

Isolating each leg really takes it to the next level! Kudos👌🏼

Meghan

A great, quick workout that I could easily do at the station. Thank you!

Such a great burner.  It’s nice to focus on one leg at a time.

Tanya

Talk about a pump!! LOVED this workout 🙌🏽

Deanna

My legs are DUNZO! Would love a sub for the machine

Jess

Would have loved a sub if you didn’t have machines but otherwise great workout! 🔥

Jillian

Staci

Wasn’t sure how to hit the hamstrings without a machine but found a modification using a band. Booty burner!

Sarah

I’m gonna be so sore tomorrow!! 🍑🔥

Love, love this workout!! Short but sweet!

Lifia

Awesome workout, I’ll be hurting tomorrow.

So good! I wasn't expecting to be as wiped by the end but am excited that I am! 😂

Lauren

Erica

Did this workout yesterday and my cheeks are so sore today 😂 I blame the hip thrust EMOM!!

Julzz B 🤘🏼

This workout was rude! 😂 The hip thrusts had my booty burning and I was exhausted by the end of it (but in a good way!). I would definitely do this workout again

Abby

I can already feel that I will be sore later after that glute workout!

Rylie

I did this after a set of squats & this left me walking like a freaking baby deer... i could only do 3/4 of the superset (i should drop the weight) & had to exchange for seated ham curls.. but i loved it.

Janine

Killed me, even without having any of the equipment, and only an 8lb weight. I incorporated resistance bands where I could to make it more “realistic” to what you prescribed, used the steps of my house. My legs are shaking, thank you 🥰

Bianca

This workout begins with a 6 min EMOM of barbell glute bridges, followed by 3 supersets to be done back to back:

A. Barbell hip thrust
EMOM 6 (every minute on the minute) x 8 reps at a moderate weight

B. Superset 4 rounds:
Dumbbell Bulgarian split squat x10each leg
Rear foot elevated RDL x10 each leg

C. Superset 3 rounds:
Single leg hamstring curl x12 each leg
Wide stance sumo squat (heavy DB) x8

EMOM 6 minutes x8 reps
Use roughly 60-70% of your 1RM DL if you know it.
If you have a barbell pad, use on your hips.

Barbell hip thrust

Superset 4 rounds:
Dumbbell Bulgarian split squat x10each leg
Rear foot elevated RDL x10 each leg

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- Begin with one foot on a box bent to 90 degrees
- Press your hips back and lower down until your glutes touch the box
- Press through your front heel to rise back up

Rear foot single rdl - glute focused (2)

Bulgarian/RDL Superset

Superset 3 rounds:
Single leg hamstring curl x12 each leg
Wide stance sumo squat (heavy DB) x8

- Keep your core tight and avoid using your lower back or swinging

1 leg standing hamstring curl

- 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

SL Curl/ Sumo Squat Superset

Lower body/glute focused hypertrophy

It’s as challenging as you make and boy did I make it 🫠🍗🍗❤️

Lindsey

High volume quad/leg day

Back squat strength & metcon

Legs are on fire. This snuck up on me ! Fire

Amanda

Kara Padilla

Lower body strength

Not gonna lie that was way harder than I thought it was gonna be! Renegade rows☠️

Kaylee

Would love a secondary option be listed for renegade rows. I modified to on my knees, but for those who aren’t sure what to do if they can’t complete!

Shelby

Back & shoulders

Impressed I was able to do all the pushups! Just the workout I needed today 👍🏻

Lower body/glute focused hypertrophy

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