Name: Playbook - Simply Mander - W3/D4 Lower body (glute focused)
Uploaded: 2024-01-01T19:10:19.811Z
Duration: 45 min
Description: W3/D4 Lower body (glute focused)

Teenie Robinson

Ashley

Cristina

Those banded lateral walks!! 🥵🥵🥵

Katie

Michele

Danielle

Heart rate was up the entire time!!! Such great content, Manders ❤️ THANK YOU

Maci

Cayla

Maggie

Swapped the DB for a BB for the RDLs and thrusters. This might be my all time favorite

Christine

Emma

Hammies we’re shaking by the end 💪🏻

Anne

Brigitte

Jennifer

Caitlin

Superset 4 rounds:
10 DB glute bridge
20 banded lateral walks (10 each leg)

3 rounds:
8 bulgarian split squat (each leg) 
10 back leg elevated RDL

8:00 EMOM
Minute 1 - 10 right leg lateral lunges
Minute 2 - 10 left leg lateral lunges

OPTIONAL METCON:
400m bike (if no bike, sub for 2:00m run)
Into:
15-10-5
DB cleans 
DB front rack squats 
Into:
400m bike

Superset 4 rounds:
10 DB glute bridge
20 banded lateral walks (10 each leg)

- 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

- with a resistance band slightly above your knees, hinge at the hips and push the glutes back as if you were going to complete a squat
- keeping the glutes engaged, take small steps in the direction of the leg that steps out
- keep steps small, and glutes engaged

Banded lateral step

Superset

3 rounds:
8 bulgarian split squat (each leg) 
10 back leg elevated RDL

-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)

3 ROUNDS

8:00 EMOM
Minute 1 - 10 right leg lateral lunges
Minute 2 - 10 left leg lateral lunges

- Hold the dumbbell at chest height
- Step to one side pushing your hips back and down
- Keep your opposite leg extended
- Push through your heel to return to starting position
- Repeat on the opposite side

Lateral goblet lunge - right leg

Lateral goblet lunge - left leg

8:00 EMOM

OPTIONAL METCON:
400m bike (if no bike, sub for 2:00m run)
Into:
15-10-5
DB cleans 
DB front rack squats 
Into:
400m bike

- Work for time, distance, or calories
- Increase speed as comfortable

Bike erg

- start with your feet slightly wider than shoulder width
- with a dumbbell in each hand, hinge at the hips and touch both dumbbells to the floor
- in a fluid motion, shrug up and bring the dumbbells to the front rack position
- preform a front squat 
- return to standing and repeat

Db squat 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

OPTIONAL METCON

W3/D4 Lower body (glute focused)

That just humbled me real quick. 😭😭 thank you for giving me something to strive to complete!

Coming back from a few weeks off so only made it through the first two circuits, but holy man, my legs are jello! Always love Manders workouts!!!

Ellie

Legs are shaking! Perfect program to ease back into training 🔥

Madison

W1/D1 Lower body (quad focus)

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

Renee

Sarah

W1/D2 Upper body & core

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

Nicole

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

Tristen

W1/D3 Full body endurance

Pamela

Jackie

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

W1/D4 Lower body (glute focused)

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.

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 :)

Mariana

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!

Brandy

These are becoming some of my favorite workouts!

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!!

W3/D4 Lower body (glute focused)

Community

More workouts from Simply Mander