Name: Playbook - Simply Mander - W5/D4 Lower body (glute focused)
Uploaded: 2024-01-01T19:10:20.057Z
Duration: 45 min
Description: W5/D4 Lower body (glute focused)

Cristina

Not all components of the workout were in the timed section

Meredith

Samantha

The EMOM was written confusing and the Bulgarian split squat set was missing from the timer work out

Sierra

Lauran

Great workout - however you forgot to add the Bulgarian split squat/RDL/flute bridge triset in there. It’s the explanation part but not the part after you click start now

Shari

Had to modify a lot because of my back.  Incorporate a few workouts!!!

Tanya

Haley

Between the beginning complex and the ending METCON I am dead ☠️

Cait

Great! Workout what I needed to start off the week.

Jasmine

Jennifer

Lindsey crichton

Jess

That Metcon tho. Big DBs and birthday burpees for the win. I'm absolutely regaining my gainz on this program. 💪👊

Dana

EMOM 6:
5 reps of DB complex of 1 clean + 1 front squat + 1 reverse lunge (each leg) 
*try to increase weight if you can

Superset 4 rounds:
10 toes elevated RDL 
20 curtsey lunges (10 each leg)

3 rounds
16 bulgarian split squats (8 each leg)
12 DB romanian deadlift
10 DB glute bridges

2 sets of max effort banded glute kickbacks
45 seconds on / 15 seconds off

Optional metcon:
10-8-6-4-2 
DB clean & pushpress
Burpee

EMOM 6:
5 reps of DB complex of 1 clean + 1 front squat + 1 reverse lunge (each leg) 
*try to increase weight if you can

- 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

- Keep the dumbbell at your chest in the goblet position 
- squat down to parallel or below
- keep core engaged 
- return to standing

Dumbbell squat

- Stand holding a single dumbbell or a dumbbell in each hand in the racked position
- Step back into a lunge keeping chest up
- Step back to the starting position

Dumbbell front rack reverse lunge

EMOM 6:00

Superset 4 rounds:
10 toes elevated RDL 
20 curtsey lunges (10 each leg)

- 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

DB RDL (toes elevated)

- 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

4 rounds NFT

2 sets of max effort banded clamshells
45 seconds on / 15 seconds off

- 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

2 sets of max effort

Optional metcon:
10-8-6-4-2 
DB clean & pushpress
Burpee

- Start with dumbbells at your sides swing them up to your shoulders 
- Press dumbells up overhead using your legs for power

DB hang clean and press

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

Optional metcon

W5/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

Jackie

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

Telsey

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

Tara

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

W5/D4 Lower body (glute focused)

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