Name: Playbook - Simply Mander - Lower body strength
Uploaded: 2024-04-28T21:30:06.235Z
Duration: 35 min
Description: Lower body strength

I’m 7 months pregnant and missing Olympic weightlifting but this was a perfect scalable workout to my needs! Definitely helping me feel strong when I can’t do my usual.

Brooke

This one was SO much fun. My legs are jello.

Katherine

Adriana

Devin

Jenelle

Ellie

Jennifer

My legs are jello..totally worked my legs

Alyssa

Heather

Nellie

Kaila

Tanya

Shelby

Sara

Emma

Kelly

Chrissy

Retired powerlifter here…these 30s on 30s off exercises are kicking my butt! Nice change of pace!

Chelsea

As Jess Sims would say “oh the quad juice” 😂😂🤪🔥

Ashley

Laura

Maggie

Spicy!! Perfect to do before work and getting the kids up 🏋🏻‍♀️

Sarah

WHEW that last round 😅 Amazing workout!!

Lauren

Carly

Dead! Focusing on each single rep and muscle mind connection..dead!!

Lindsay Odoniel

A. Single leg dealift (with DB’s or KB’s)

4 sets of 8 (each leg) increasing weight if you have it available 

B. Superset 3 rounds:
8 suitcase squat
16 curtsy lunges (8 on each side)

C. 4 rounds of 30s on/ 30s off 
DB goblet squat
Jumping lunges 
Db Romanian deadlift

- Stand with your feet shoulder width apart and knees slightly bent
- With the dumbbell in you right hand, shift your weight to your left leg
- Lift your right heel up off the ground to take almost all the weight off of your right leg 
- Complete the movement by lowering the DB down close to your shin until you feel a slight stretch in your hamstring/glute

DB Single Leg Deadlift

Superset 3 rounds:
8 suitcase squat
16 curtsy lunges (8 on each side)

- Both DBS in hand
- keep db’s at side and squat to bring them towards the ground

DB Suitcase squat

- Step back behind your front leg
- Bring your knee down until it reaches 90 degrees
- Push through your front leg to bring your back leg forward

DB curtsy lunge

Circuit 1 (Superset)

4 rounds of 30s on/ 30s off 
DB goblet squat
Jumping lunges 
Db Romanian deadlift

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

DB goblet squat

- Start with a shoulder width stance
- Jump and land in a lunge stance
- With both knees bent at 90 degrees
- Jump switching your feet in mid air
- Keep your chest up

Jumping lunges

- Start with dumbbells in your hands
- Slowly lower the weight with a slight bend in your knees, bending at the hips and keeping your back straight
- Lower weight until you feel a slight stretch in your hamstrings
- Drive your hips forward and use your hamstrings to power back to standing

Romanian deadlifts

Circuit 2

Lower body strength

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

Lower body/glute focused hypertrophy

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

Amanda

Alicia

Kara Padilla

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!

Back & shoulders

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

Meghan

Upper body strength

Fany

Annie Jo 

Full body strength

Definitely underestimated this workout. My arms are noodles.

My shoulders were not prepared for this level of spice 🌶️🥵🤌🏼

Jeanna

Upper body strength circuits

Hand stand/Hand stand walk progressions

Jaime Lynn

Caroline

Shoulders are on fire, waiting for the back and chest to kick in later 💀💀

Treva

Chest & back strength

I always get what I need with these workouts!!! Thank you!

Stefani

Awesome upper body workout, love that I’m able to fit it into my work day without going to the gym 💪🏻

Arms + shoulder circuits

Melody

Brigitte

Bicep + tricep circuits

Sierra Cretsinger

Thank you for making these workouts so easy to do at home! 💜

Full body circuit strength

Brittney

Cassie

Upper body strength + core

Wanted something quick and easy…don’t ever underestimate Ms. Manders!! 🔥

Nena

Lower body/glute strength

Upper body circuits

Loved this one! Challenging, but not exhausting

Monica

Upper body chest/back circuits

Another great workout!!! I’m enjoying working out again because of this program!!!

Loved the Gorilla Rows!! Awesome workout!!

Lifia

Didn’t think upper body could make me sweat that much. I love the combination of strength and getting the heart rate up too!

Pistol squat progressions

Victoria

Great arm shoulder/arms burner! Quick and effective! 💪🏾

Jamie

Carolyn

Kate Costello

Glute & hamstring strength

☠️ the planks made everything else seem easier 😆

I feel like this one’s going to hurt getting out of bed in the morning!! 🫶🏼

Allison

Core circuit

Ran out of time on the abs but a nice upper body workout! 💪🏻

a place to put what current weight we used.

Natalie La Barr

Caitlin

Soo good! The Arnold's press had my arms shaking.

Loved it! Had the weights I needed at home and was able to get it in in about 35 minutes. Got my heart rate up and a sweat going.

Anne

Upper / Lower / Core circuits

Upper body chest & back

Dealing with some swelling and extra tightness so I went lighter than “normal” and still got in a killer leg workout

It’s like you’re trying to make us look good and be strong. 🫨🙌🏼 5 stars!!!!!

Amber

Hardest workout I’ve done in a while! Quad pump activated!

Lower Body Hypertrophy (quad & glute focus)

Glute & Hamstrings (gym/machine)

Quad focus leg day

I think I used ab muscles I didn’t know I had! 😂

High volume shoulder day & core

Shoulders & triceps

Hamstring/Glute focus (machine & DB work)

Awesome workout! Heart rate stayed up which is good for upper body 😂

Shoulders & Triceps

Sloane

Cayla

Lower intensive day + core

Holy booty burn! This was a great Monday workout! 10/10!

Cheyenne

You put together such great workouts! They are so deceiving - look somewhat easy but once you start, damn they make you work hard 😃

Kerryn

Lower intensive + core

The most perfect upper body! Tough, quick, effective.

Erika

Upper Body - Shoulder & Tricep

Kristin

Maura Deshaies

W1/D1 Lower intensive day + core

First workout back after being sick. It was a sweaty one

Great workout, legs were absolutely cooked by the end!

Cennedy

W1/D3 Posterior (hamstrings & glutes)

Loved this! This gave me the arm shakes BAD!

Natalie

Thank you for adding barbell work to the Hypertrophy workouts! 😊

Nicole Alvarez

W1/D4 Upper body - Back/Biceps

Upper body - Back/Biceps & core

Catherine

Quad focus leg day (higher volume)

Perfect workout to get back into a routine. I lost myself this past year and recently had an injury at work. So trying to build muscle and motivation.

Jessica Soto

That was tough! 1st workout in a minute. My arms are jelly

Leslie

Didn’t even touch a barbell and my legs feel like jello!!

Theresa

First full workout doing in the app and I fully enjoyed it.

Glute & Hamstring focused leg day

Definitely a killer leg workout. The follow along section of the app didn’t seem fully updated but combined with the directional section it’s 🤌

Lower body strength

Community

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