Caroline Girvan - FUEL Series 30 Min Glutes & Hamstrings Tempo Workout | Day 23
Slow, fast, slow, fast… here we go! Glutes and hamstrings will be working using various techniques! All of the staple compound movements including hip thrusts, sumo squat deadlifts and RDLs, plus some more plyometric movements to increase the heart rate too! The staple is a combination of dynamic, static and explosive to hit the glutes, hamstrings and cardiovascular system! Working on the lengthening of the hamstrings using RDLs and shortening of the hamstrings using hamstring lifts! The timer will be on for a range of different durations ranging from a single set, supersets being 30/30, trisets being 30/30/30! The rest period each time will be 30 seconds. We have a staple in this session, and it is a sumo squat sumo (or explosive drive-up sumo squat if you prefer no jumping) for 30 seconds, then into a sumo squat deadlift hold for 30 seconds using a weight before we return for another 30 seconds to those jumps/explosive sumos! The staple will appear four times in total! The dumbbells I am using for your reference are 2 x 15kg for the RDLs and 1 x 30kg for everything else! X3 30/30/30 HIP THRUST SLOW - HOLD - SLOW STAPLE 30/30/30 SUMO JUMP - DB HOLD - JUMP* X3 60 each RDL SLOW ECCENTRIC RDL PAUSE AT BOTTOM NORMAL PACED RDL STAPLE SUMO JUMP - DB HOLD - JUMP* WEIGHTED HAMSTRING LIFT HOLD! LIFT! HOLD! LIFT! HOLD! STAPLE SUMO JUMP - DB HOLD - JUMP* SINGLE LEG HIP THRUST HOLD! SLOW! SWITCH! HOLD! SLOW! STAPLE SUMO JUMP - DB HOLD - JUMP* X1 LEG HAMSTRING LIFT HOLD! SWITCH SIDE! HOLD! SWITCH! PULSES! SWITCH! PULSES! FINISHER! 30/30/30… HIP THRUST FASTER PACE ‘SLOW’ BANDED ONLY FASTER PACE ‘SLOW’ BANDED SQUATS ALTERNATING SIDE STEPS! You know by the staple this session is going to be extremely challenging but very rewarding! Prepare for the glutes and hamstrings to be worked hard!
Slow, fast, slow, fast… here we go! Glutes and hamstrings will be working using various techniques! All of the staple compound movements including hip thrusts, sumo squat deadlifts and RDLs, plus some more plyometric movements to increase the heart rate too! The staple is a combination of dynamic, static and explosive to hit the glutes, hamstrings and cardiovascular system! Working on the lengthening of the hamstrings using RDLs and shortening of the hamstrings using hamstring lifts! The timer will be on for a range of different durations ranging from a single set, supersets being 30/30, trisets being 30/30/30! The rest period each time will be 30 seconds. We have a staple in this session, and it is a sumo squat sumo (or explosive drive-up sumo squat if you prefer no jumping) for 30 seconds, then into a sumo squat deadlift hold for 30 seconds using a weight before we return for another 30 seconds to those jumps/explosive sumos! The staple will appear four times in total! The dumbbells I am using for your reference are 2 x 15kg for the RDLs and 1 x 30kg for everything else! X3 30/30/30 HIP THRUST SLOW - HOLD - SLOW STAPLE 30/30/30 SUMO JUMP - DB HOLD - JUMP* X3 60 each RDL SLOW ECCENTRIC RDL PAUSE AT BOTTOM NORMAL PACED RDL STAPLE SUMO JUMP - DB HOLD - JUMP* WEIGHTED HAMSTRING LIFT HOLD! LIFT! HOLD! LIFT! HOLD! STAPLE SUMO JUMP - DB HOLD - JUMP* SINGLE LEG HIP THRUST HOLD! SLOW! SWITCH! HOLD! SLOW! STAPLE SUMO JUMP - DB HOLD - JUMP* X1 LEG HAMSTRING LIFT HOLD! SWITCH SIDE! HOLD! SWITCH! PULSES! SWITCH! PULSES! FINISHER! 30/30/30… HIP THRUST FASTER PACE ‘SLOW’ BANDED ONLY FASTER PACE ‘SLOW’ BANDED SQUATS ALTERNATING SIDE STEPS! You know by the staple this session is going to be extremely challenging but very rewarding! Prepare for the glutes and hamstrings to be worked hard!