Name: Playbook - Simply Mander - W6/D4 Lower body - glute focused
Uploaded: 2024-01-01T19:10:20.133Z
Duration: 45 min
Description: W6/D4 Lower body - glute focused

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

Samantha

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

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

Chonda Saine

I love the variety in each work out. Gives me options to shorten or lengthen as needed with a busy post partum season, while still feeling like I got a good work out in!

Marcy

Alicia

Valerie

That was a good one! 🔥 I loved the EMOM.

Meghan

Kate Costello

Kelly

4 rounds:
12 alternating deficit curtsey lunges
10 (5 each leg) bulgarian split squat
15 DB deadlift

Superset 4 rounds:
20 banded clamshell (10 each leg)
16 single led RDL (8 each leg)
*rest 90s between rounds)

EMOM 9:00
30s max reps bodyweight reverse lunge
30s weighted glute bridge
30s box jump (scale to step up or standing marches with DB)

Optional metcon:
20 min AMRAP:
21 cal bike/row/run (if no machine, 20 burpees/2:00 run/100 jumprope/50 mountain climbers)
15 DB thrusters
9 walking lunges
50 flutter kicks

4 rounds:
12 alternating deficit curtsey lunges
10 (5 each leg) bulgarian split squat
15 DB deadlift

- 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

-Keep a slight bend at the front knee
- Come straight down until your reach shin height 
- Pull back up

Dumbbell bulgarian split squat

- 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

4 rounds

Superset 4 rounds:
20 banded clamshell (10 each leg)
16 single led RDL (8 each leg)
*rest 90s between rounds)

- 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

-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

Superset 4 rounds

EMOM 9:00
30s max reps bodyweight reverse lunge
30s weighted glute bridge
30s box jump (scale to step up or standing marches with DB)

- 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 (Bodyweight)

- 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

- Stand a few inches in front of the box
- Press hips back, lower down and jump on top of the box
- Land softly on the box
- Complete the movement by standing up tall before stepping down with one foot at a time

Box jumps

EMOM 9:00

Optional metcon:
20 min AMRAP:
21 cal bike/row/run (if no machine, 20 burpees/2:00 run/100 jumprope/50 mountain climbers)
15 DB thrusters
9 walking lunges
50 flutter kicks

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

Bike erg

- 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

- Begin with DB in both hands
- Step forward with the first foot and lower until both knees are 90 degrees 
- Push through the front heel and stand back up to starting
- Repeat with the opposite foot

Dumbbell alternating lunges

- 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

Optional Metcon

W6/D4 Lower body - glute focused

Charlene

Sarah

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

Jennifer

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

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!

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!!

W6/D4 Lower body - glute focused

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