Caroline Girvan - FUEL Series 30 Min GLUTES & HAMSTRINGS Supersets Workout | Day 3
SLOW and CONTROLLED reps throughout when using additional weight before being followed with a variety of more dynamic, change of pace, more explosive, bodyweight or partial reps! Supersets format to involve the entire lower body with a focus on the glute muscles and hamstrings! The timer will be on for 1 minute of work followed immediately with 30 seconds of a complimentary movement involving a more dynamic format that could include more explosive pace, partial reps or bodyweight only! For this workout, you will need some dumbbells (or barbell, kettlebell etc) for hip thrusts, Romanian deadlifts, sumo deadlifts and lunges. This is a slow paced workout when using the weights to ensure lifting with intent and focus as the weights you may select to use might be the higher end. I also use a chair for hip thrusts however you can also use a comfortable bench or even perform bridges where your back is on the mat! I also apply a glute band across the top of my knees. I also have a towel simply to place under my dumbbell during hip thrusts. The dumbbells I am using for your reference are 2 x 15kg. I also use 1 x 30kg at the beginning of the workout for hip thrusts and sumo squats. X2 30kg HIP THRUST (SLOW PACE) EXPLODE UP! X2 30kg SUMO DEADLIFT SUMO SQUAT JUMPS / PARTIAL REPS X2 2 x 15kg RDL x1 DUMBBELL 1/2 REPS X4 STAGGERED RDL REAR STEP LUNGE (same foot forward) X4 FOOT ELEVATED FWD LEAN LUNGE BODYWEIGHT REAR STEP! FINISHER! BRIDGE BURNOUT! SINGLE LEG BRIDGE BRIDGE JUMP (same side) SAME SIDE BRIDGE! SWITCH SIDE! BRIDGE JUMP (same side) SAME SIDE BRIDGE! SWITCH SIDE! BRIDGE JUMP (same side) SAME SIDE BRIDGE! SWITCH SIDE! BRIDGE JUMP (same side) SAME SIDE BRIDGE! 2 LEGGED BRIDGE! BURN OUT REPS! We will be focusing on the slow release, contracting and full contraction during the hip thrusts. Lowering to a point where you feel the tension in the hamstrings during RDLs. This will mean lowering to the knees slowly whilst keeping dumbbells close to body, shoulder blades back, exaggerate the chest and pushing hips back and up! If you feel comfortable, you can lower below the knees but this is NOT necessary to perform an RDL. During sumo deadlifts, think about pushing hips back and tilting forward at the hips. Ensure heels pushing into the floor throughout. Squeeze through the glutes and push heels hard into the floor, almost feeling like you are pushing the floor away, to rise. I loved the superset format; the first exercise being a compound movement, slow and steady. Followed by a short blast! Glutes definitely engaged, activated and time under tension eccentrically and concentrically! Day 3 here we go!
SLOW and CONTROLLED reps throughout when using additional weight before being followed with a variety of more dynamic, change of pace, more explosive, bodyweight or partial reps! Supersets format to involve the entire lower body with a focus on the glute muscles and hamstrings! The timer will be on for 1 minute of work followed immediately with 30 seconds of a complimentary movement involving a more dynamic format that could include more explosive pace, partial reps or bodyweight only! For this workout, you will need some dumbbells (or barbell, kettlebell etc) for hip thrusts, Romanian deadlifts, sumo deadlifts and lunges. This is a slow paced workout when using the weights to ensure lifting with intent and focus as the weights you may select to use might be the higher end. I also use a chair for hip thrusts however you can also use a comfortable bench or even perform bridges where your back is on the mat! I also apply a glute band across the top of my knees. I also have a towel simply to place under my dumbbell during hip thrusts. The dumbbells I am using for your reference are 2 x 15kg. I also use 1 x 30kg at the beginning of the workout for hip thrusts and sumo squats. X2 30kg HIP THRUST (SLOW PACE) EXPLODE UP! X2 30kg SUMO DEADLIFT SUMO SQUAT JUMPS / PARTIAL REPS X2 2 x 15kg RDL x1 DUMBBELL 1/2 REPS X4 STAGGERED RDL REAR STEP LUNGE (same foot forward) X4 FOOT ELEVATED FWD LEAN LUNGE BODYWEIGHT REAR STEP! FINISHER! BRIDGE BURNOUT! SINGLE LEG BRIDGE BRIDGE JUMP (same side) SAME SIDE BRIDGE! SWITCH SIDE! BRIDGE JUMP (same side) SAME SIDE BRIDGE! SWITCH SIDE! BRIDGE JUMP (same side) SAME SIDE BRIDGE! SWITCH SIDE! BRIDGE JUMP (same side) SAME SIDE BRIDGE! 2 LEGGED BRIDGE! BURN OUT REPS! We will be focusing on the slow release, contracting and full contraction during the hip thrusts. Lowering to a point where you feel the tension in the hamstrings during RDLs. This will mean lowering to the knees slowly whilst keeping dumbbells close to body, shoulder blades back, exaggerate the chest and pushing hips back and up! If you feel comfortable, you can lower below the knees but this is NOT necessary to perform an RDL. During sumo deadlifts, think about pushing hips back and tilting forward at the hips. Ensure heels pushing into the floor throughout. Squeeze through the glutes and push heels hard into the floor, almost feeling like you are pushing the floor away, to rise. I loved the superset format; the first exercise being a compound movement, slow and steady. Followed by a short blast! Glutes definitely engaged, activated and time under tension eccentrically and concentrically! Day 3 here we go!