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...