Name: Playbook - Simply Mander - W5/D2 Upper body + core (chest & back focused)
Uploaded: 2024-01-01T19:10:20.028Z
Duration: 45 min
Description: W5/D2 Upper body + core (chest & back focused)

Arms were shaking by that final sit up to press set! Another stellar upper body day!

Lindsey

was NOT expecting for that metcon to be so spicy 🥵

Cristina

Lauran

Brigitte

Jennifer

Shelby

Probably my favorite one so far! 🫠🤩

Allison

Dana

3 rounds:
15 DB floor press
10 DB chest fly

Superset 4 rounds: 
12 bent over seesaw row 
10 pushups
8 sumo deadlift high pull

10-8-6-4-2
Neutral grip chest press (aim to increase weight)

3 rounds:
10 weighted crunches
15 flutter kicks
20 russian twits
25 toe taps

Optional metcon:
12 min AMRAP 
21-15-9
DB snatch 
V-ups (if you have a rig, scale up to T2B)

3 rounds:
15 DB floor press
10 DB chest fly

- Lay back with your knees bent and feet on the floor
- Hold the dumbbells with arms at full extension
- Slowly lower the dumbbells until both elbows touch the floor
- Press both dumbbells up to starting position

Dumbbell Floor Press

- On a flat bench with your arms extended and palms facing each other
- Lower dumbbells to your sides opening your chest
- Bring dumbbells back together squeezing your chest

Dumbbell chest fly (flat)

3 rounds:

4 rounds NFT
12 bent over seesaw row 
10 pushups
8 sumo deadlift high pull

- in a bent over position, like you would be for a traditional dumbbell row
- with your right hand, row the dumbbell up to your ribs by beginning the movement with your elbow
- keep your core engaged
- left hand will remain in the extended position 
- switching hands, row the left arm into your body while keeping the right extended

Bent over seesaw row

- Start with your hands just outside the shoulders 
- Bend at the elbows to come down 
- Keep your core tight as you come down 
- Extend your arms engaging your chest as you come up

Push up

- start feet wider than shoulder width apart
- preform a sumo deadlift by hinging at the hips and bringing the deadlifts past your knees
- when you come up, preform a high pull
- elbows point toward the ceiling and DB’s come up towards your chin

Sumo deadlift high pull

Superset 4 rounds

- if you don’t have a bench, preform these on your back as a floor press
- hold the dumbbells facing eachother
- complete a chest press by lowering your hands and having the dumbbells above your chest 
- press up and extend to a fully locked out position

Neutral grip chest press

3 rounds:
10 weighted sit-up to press
15 flutter kicks
20 russian twits
25 heel tap (double count = R/L = 1 rep)

- Extended your legs 
- Holding the weight with your arms extended
- Bring your torso up
- Press the dumbbells as a regular strict press 
- Lower with a slow controlled movement keeping your core engaged

Weighted overhead sit up to press

- Lay on your back with your legs elevated 
- Point your toes forward
- Move your legs up and down rapidly
- Keep core tight and activated

Flutter kicks

- From a seated position with knees bent and feet off the floor
- Keep your back straight and lean back to 45 degrees 
- Clasp hands together in front of your core
- Twist your torso from side to side

Russian twists

- Raise your shoulders off the floor
- Alternately reach towards your heel engaging your obliques
- Repeating back and forth for time or reps

Heel tap crunches

3 rounds

Optional metcon:
12 min AMRAP 
21-15-9
DB snatch 
V-ups (if you have a rig, scale up to T2B)

- Grab the dumbbell with your arm extended
- Pull the dumbbell straight up 
- Lead with your elbow until the dumbbell is over your shoulder
- Extend your arm and keep your knees soft

Dumbbell snatch

Laying on the floor, arms overhead and legs out in front, engage your core and aim to bring your hands to your feet

V-ups

Optional metcon

W5/D2 Upper body + core (chest & back focused)

Terri

Charlene

Sarah

W1/D1 Lower body (quad focus)

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

Brandy

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!

Nicole

Renee

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

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!!

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!

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!!

Telsey

W2/D5 Upper body (chest & back)

Monica

Felt a little like a teaser/ needed more from this. Will go harder/heavier next time. Subbed box jumps for step ups to a bench.

Shea

Samantha

W3/D1 Lower body (quad focus)

Couldn't make it all the way through but will keep trying!

W3/D2 Upper body & core

WOW how I underestimated that one 😵‍💫😭😬

Made it 16 mins before puking 🤣🤣🤣

W3/D3 Full body endurance

W3/D4 Lower body (glute focused)

I enjoyed this upper body work out. I’ve been making so many improvements following your programs. Only draw back is if I would have done it all with a warm up it would have taken about 1hr 30min 😵‍💫.

Michelle

W3/D5 Upper body (chest/back)

Y’all I’m gonna be walking like Bambi tomorrow 🥴

First full workout back after being sick… thanks for the perfect challenge!!

W4/D1 Lower body (quad focused)

Vicky

That might be the best and my fav so far!!

W4/D2 Upper body & Core

W4/D3 Full body endurance

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

Sweaty Shaking and Smiling! This one was killer!!

W4/D4 Lower body (glute focused)

Probably the hardest upper body workout I’ve ever done 🥵

Whew. I had to modify and this was still killer! 🥵

Ellie

W4/D5 Upper body (bicep/tricep)

Kiley

Alicia

Maggie

W5/D1 Lower body (quad focused)

Danielle Celli

W5/D3 Full body endurance

Not all components of the workout were in the timed section

Meredith

W5/D4 Lower body (glute focused)

Gianna Gaudio

W5/D5 Upper body (bicep & tricep focused)

Malica

W6/D1 Lower body - quad focused

Cayla

Yesenia

W6/D2 Upper body & core

Collapsed at the end and won’t get up until tomorrow

This entire program is awesome! My strength has increased tenfold. Started the program using 10lbs/15lbs, ending with 25lbs/30lbs. Can’t WAIT to start Vol2.

W6/D3 Full body endurance

I've spent the last 6 weeks thinking I was strong. I got humbled today!

💀 💀 💀 I thought I could hang. Boy was I wrong !

This program was dope!!!! Can’t wait to start number 2!

Chonda Saine

W6/D4 Lower body - glute focused

This one humbled me in the best way. I love the chest and back days so much!

Took me three months to finish this whole program, but damn was it good!

W5/D2 Upper body + core (chest & back focused)

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