Name: Playbook - Simply Mander - W5/D1 Lower body (quad focused)
Uploaded: 2024-01-01T19:10:20.007Z
Duration: 60 min
Description: W5/D1 Lower body (quad focused)

Kiley

Alicia

Maggie

Valerie

Pretty sure my soul left my body during that METCON. Hot damn!! 🥵

Cait

Amanda

AHFitness5

Drenched 🥵🥵 metcon was so bad but so good!!

Lexi

Shelby

Jennifer

Alex

Darrienne

Jamie

Dana

Caitlin

Superset 5 rounds: 
5 DB goblet squats (if you can increase each set, increase weight)
10 DB good mornings

12 min EMOM:
Minute 1: 10 wide sumo deadlift 
Minute 2: 5 burpee over dumbbell (or scale up to 5 burpee box jump over)
Minute 3: 10 narrow stance squats

3 rounds
10 DB thruster
10 DB weighted step ups (if no box, scale to forward lunges)

Optional metcon:
20 min AMRAP 
200m rn (if not able to measure running, 2:00 run or 10 burpees)
20 air squats
10 devils press
5 goblet squat

Superset 5 rounds: 
5 DB goblet squats (if you can increase each set, increase weight)
10 DB good mornings

- 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

- 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

Superset 5 rounds

12 min EMOM:
Minute 1: 10 wide sumo deadlift 
Minute 2: 5 burpee over DB (scale up to burpee box jump over)
Minute 3: 10 narrow stance squats

- 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

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

Burpee over dumbbell (lateral)

- Begin with feet together
- Dumbbells in the front rack position
- Press hips back and lower down until knees are at 90 degrees
- Push through your  heels to stand up

Narrow stance DB squat

12 min EMOM

3 rounds
10 DB thruster
10 DB weighted step ups (if no box, scale to forward lunges)

- Holding a dumbbell in each hand at your shoulders lower into the bottom of a squat
- Stand back up 
- As you reach extension press the dumbbells overhead
- Lower the dumbbells back to your shoulders repeating the movement

Dumbbell thruster

- Start a few inches away from the box with a dumbbell in each hand
- Place first foot up on box and press through your heel to bring the second foot up on top of the box
- Bring first foot down, then second foot and repeat on opposite side

Dumbbell box step ups

3 rounds NFT

20 MIN AMRAP

200m rn (if not able to measure running, 2:00 run or 10 burpees)
20 air squats
10 devils press (5 on each arm OR scale up to double DB devils press)
5 goblet squat

- Run at a good pace for you 
- Increase speed and intensity as you progress
- Land over mid foot
- Engage your core
- Loose hands/shoulders

Running

Bodyweight squat

- Place the dumbbell on the floor hop back and bring your body down
- Hop forward placing your feet on the floor
- Press the dumbbell up reaching full extension at the top

DB single arm devils press

Optional metcon

W5/D1 Lower body (quad focused)

Charlene

Sarah

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

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

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.

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!!

W5/D1 Lower body (quad focused)

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