Name: Playbook - Simply Mander - W4/D4 Lower body (glute focused)
Uploaded: 2024-01-01T19:10:19.921Z
Duration: 45 min
Description: W4/D4 Lower body (glute focused)

Challenged myself to use my barbell for the metcon.. WOOOOOF LOL

Tristen

Cristina

Sweaty Shaking and Smiling! This one was killer!!

Samantha

Thanks for the spicy birthday workout! 💪🏼🔥🥵

Jasmine

Did it at home with limited weights (12kg kettlebell) but it was still intense! Loved it

Brigi

Alicia

Idk what hurts more, my glutes or my ego 🥵

WOW!! It nearly made me throw up 🤮 🥵👍🏻

Yesenia

Heather

So good🔥! Thanks for helping get my motivation back post baby 👶these workouts are honestly so fun but hard asf haha

Courtney

Loved this!!! These are literally some of the best workouts I have ever done.

Cait

Katy

Jennifer

Caitlin

Loved this one. I love me some DT too. 🥰

Dana

Jaclyn De Los Santos

Shelby

3 sets: 
8 reps on each leg
Single leg RDL + reverse lunge
Ex: perform single leg RDL with left leg planted, right leg up to 90 degrees, return to standing, lunge back with the right leg into a reverse lunge = 1 rep

4 rounds:
10 DB glute bridge
12 (6 each leg) curtsey lunges
16 russian kettlebell swings

8 min EMOM:
Minute 1: 6 bulgarian split squat (each leg) 
Minute 2: 10 toes elevated DB RDL

Superset 3 rounds:
15 DB goodmornings 
15 alternating jumping lunges

Optional metcon: 
Dumbbell DT
5 rounds
12 DB deadlifts
9 hang power cleans
6 push jerks

3 sets: 
8 reps on each leg
Single leg RDL + reverse lunge
Ex: perform single leg RDL with left leg planted, right leg up to 90 degrees, return to standing, lunge back with the right leg into a reverse lunge = 1 rep

-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

- 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

3 sets

4 rounds:
10 DB glute bridge
12 (6 each leg) curtsey lunges
16 russian kettlebell swings

- 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

- 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

4 rounds NFT

8 min EMOM:
Minute 1: 6 bulgarian split squat (each leg) 
Minute 2: 10 toes elevated DB 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 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
(Video is of a regular RDL)

DB RDL (toes elevated)

8 min EMOM

Superset 3 rounds:
15 DB goodmornings 
15 alternating jumping lunges

- Hinge forward holding the dumbbell with two hands
- Bend at the knee slightly
- As you come back up you should feel it in your hamstrings

Dumbbell good morning

- 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

Superset 3 Rounds

5 rounds
12 DB deadlifts
9 hang power cleans
6 push jerks

- 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

- begin with t both dumbbells at your side
- hinge at the hips and use your traps to shrug the dumbbells up to the front rack position
- keep core engaged and neck neutral
- you want this to be more of a power movement using your legs rather than an arm movement 
- return dumbbells to your side and repeat

DB Hang power clean

- Begin with dumbbell in each hand overhead
- Lower down to your shoulders, elbows forward of your body
- Dip torso by bending your knees and press dumbbells back up overhead

Dumbbell push press

Optional metcon

W4/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

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.

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 :)

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 💀💀💀

Ashley

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!

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!!

W4/D4 Lower body (glute focused)

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