Name: Playbook - Simply Mander - W1/D4 Lower body (glute focused)
Uploaded: 2024-01-01T19:10:19.578Z
Duration: 45 min
Description: W1/D4 Lower body (glute focused)

Pamela

Jackie

Metcon had my legs shaking. 30 hang cleans and burpees are no joke!

Nicole

Telsey

Kailey

Lukas

Renee

Monica

This was really great. Moves weren't too difficult to complete.

Brandy

Jamie

Malica

Loved it, I really felt my glutes! Although I hope the program shows me how to do Progressive overloading ♡

Steph

Whew the inside of my legs were struggling 😂 but such a good workout!

Elizabeth

I combined this with D3 endurance. Super fun! My legs are weak.

Katherine

Samantha

The front squats after the db hang cleans 💀💀

Adriana

Need clearer information, ten each leg or ten total? 30 burpees on each side of the DB or total?

Rachel

Great butt burner!  The single leg exercises really help with strength imbalances.

Kathy

I love that I can do these workouts from home. Such a great burn 🔥

Hi! Love these workouts!! Should I assume that anytime something is single leg/side, the number of reps is per leg? E.g. 10 rear lunges total, or per leg?

Charissa

Chonda Saine

The met on was a lung burner and I loved it 😍 I would have put the burpees last as opposed to the deadlift cause I would want to just run my tank out at the very end 👻

Megan

Jenn

Gianna Gaudio

Mercedes

Armanda

Solid workout. 8:45 metcon with 30# DBs for hang cleans and squats. 40# DBs for deadlift. That metcon was the perfect finisher!

Tom Ford

Sara

Dreading anything to do with stairs this weekend now but well worth it!

Cassie

Caitlin

Jessica

LOVED that. That metcon was nice and short but sweet - great way to finish it off with a quick sweat!

Kaitlyn

Sarah

The metcon at the end really got me! Legs were shaking and everything 😝

Mariana

Whew! That was great! This 6 week DB program is perfect for a very busy time in my life! I can pretty much do this anywhere! Thanks Manders!!!!

Ellie

Be clear if it’s total reps or reps for each leg

Sierra

Wanted to kick up the intensity of my strength training- this kicked my ass 👏👏👏👏

Shannon

Booty. Booty. LEGS. BOOTY. Fire!!! I loved it, it was tough but the pace made it fun!!!

Kara

Amanda

Burnt out crossfitter here, loved that it gave me that crossfitty feel from home with db’s ❤️😍

Lindsay

First leg day in a long time, I’ll just say this 💀💀💀

Kate

Cayla

Katy

Meghan

Ashley

Awesome workout. The metcon is no joke 🥵

Kelsey

Brenda Rangel

4 sets of 8: single leg RDL (aim to increase weight if you can)
Rest 90 seconds between sets

Superset 3 rounds:
15 russian KB swing (you can use 1 single DB if you don’t have a KB)
10 reverse lunges (10 each leg)
*rest 1:00 between rounds)

3 rounds:
10 dumbbell glute bridges
10 curtsey lunges (10 total- alternating) 
10 banded clamshells (if no band, can preform bodyweight)

Optional METCON:
For time
30 DB hang cleans
15 front rack DB squats
30 burpees over dumbbell
15 deadlifts

-Stand with your feet shoulder width apart and knees slightly bent and raise one leg off the floor- Hinge at your hips, and lower your torso until it’s almost parallel to the floor- Tap the floor and lift back up engaging your glutes

Dumbbell single leg RDL

Superset 3 rounds:
15 russian KB swing (you can use 1 single DB if you don’t have a KB)
10 reverse lunges
*rest 1:00 between rounds)

- Hinge the hips holding a KB with both hands
- Push your hips forward engaging your glutes
- Swing the KB up to shoulder height

KB Russian swings

- From a standing position take one giant step back 
- Drop your back knee towards the floor until both legs are bent at 90 degrees
- Stand back up to the starting position

Reverse lunge (Bodyweight)

SUPERSET A

3 rounds:
10 dumbbell glute bridges
10 curtsey lunges
10 banded clamshells (if no band, can preform bodyweight)

- Place the dumbbell on your hips
- Push through your heels to raise your hips
- Squeeze your glutes as you come up
- Pause at the top

Dumbbell glute bridge

- 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

- Place band just above your knees
- Flex the hips to 45 degrees and the knees to approximately 90 degrees 
- Initiate the movement by abducting your top leg
- Push your knee away from the midline of your body                                                                                        
- Maintain contact between your feet throughout the movement
- Complete desired reps then repeat on the opposite side

Banded clamshells

CIRCUIT B

For time:
30 DB hang cleans
15 front rack DB squats
30 burpees over dumbbell
15 deadlifts

Begin with both dumbbells in your hands
Hinge at the hips and bring your dumbbells between your legs (keep your back flat)
Shrug your shoulders and as you fully extend your hips, bring the dumbbells to your shoulders in the front rack position

DB hang clean

- With two dumbbells in the rack position lower into the bottom of a squat
- Stand up out of squat to full extension
- Repeat for reps

Dumbbell front rack squats

- Perform a burpee 
- Jump laterally over the dumbbell
- Perfom a burpee and jump back to starting position

Burpee over dumbbell (lateral)

- Feet shoulder width apart
- begin by hinging at the hips
- keep core tight
- bring both dumbbells down to between ankle and knee
- keep the dumbbells close
- you should feel the stretch in your hamstrings
- keep lats engaged
- return to standing

DB deadlift

METCON

W1/D4 Lower body (glute focused)

Terri

Charlene

W1/D1 Lower body (quad focus)

Didn't feel like working out, but I did it anyway.

I loved the rhythm of this workout - I scaled it a little and felt like I got just enough of workout in without it being too much for me 🙌🏽 Thanks, Manders!

Stephanie

W1/D2 Upper body & core

I only had time to run for 20 mins. Got a good sweat!

WOW I JUST GOT MY BUTT HANDED TO ME SO HARD LOLOL THAT WAS HUMBLING

Tristen

W1/D3 Full body endurance

A bit aggressive in pushing today.
Had to scale to make it doable

Cindy

Burpees and 5,000 pushups don’t mix well 😵‍💫😂😂😂😂 Manders humbled me again!!!

This was the hardest chest & back workout I think I’ve ever done. My arms were SHAKING for the last circuit of push ups. SO GOOD.

Katie

W1/D5 Upper body (chest & back)

Amazing!! But the videos for the weighted jump squat and the calf raises aren’t there which means I had nowhere to put my weight in for those two exercises. Not a huge deal at all! Just fyi. I love your workouts!! Thank you for creating them :)

Reading this… I was like okay seems smooth. Wrong contemplated my life half way through lol

Amber

Kristin

W2/D1 Lower body (quad focused)

I did 8 rounds of abs and they are on fire on! Didn’t have time to do metcon.

RIP my upper body :) Starting week 2 and ready for more!!

Lindsey

Was not expecting that burn to sneak up on me the way it did🥴

Bree

W2/D2 Upper body + core

I like these types of workout. My endurance is getting better. I was able to keep the same pace on the runs.

Cecily

I didn’t know I could sweat that much 💀💀💀

W2/D3 Full body endurance

I was not prepared for kettleball swings and broke a band, lol. But I did it!

These are becoming some of my favorite workouts!

Teenie Robinson

I haven’t worked out since before Thanksgiving and it’s embarrassing how much this workout wrecked me 🤣😭

Emily

W2/D4 Lower body - glute focused

Triceps are on fire. Had to go to my knees on the diamond push ups so I could get quality reps in.

Tara

Loving the 45 min workout timeline. Perfect for 75 hard and easy DB only for at home!!

W1/D4 Lower body (glute focused)

Community

More workouts from Simply Mander