Caroline Girvan - IRON Series 30 Min Posterior Chain Workout - Glutes, Hamstrings, Back _ 13

30 minutes all aimed at building muscle within the posterior chain! The posterior chain is basically all of the muscles within the posterior of the body including the hamstrings & glutes, erector spinae muscles, trapezius muscles at the upper back and those rear deltoids of the shoulder joint. That said, those biceps and quads will be involved during the rows and sumo squats! There is always cross over so even if we are performing rows, the mid and upper back, lats, rear delt, core and even lower body for stability are challenged too! The dumbbells I am using for your reference are 2 x 17.5kg for the back exercises and RDLs, and using 1 x 30kg for the hip thrusts and sumo squats! In this demanding workout, the timer will be on 60 seconds of work per exercise with 30 seconds rest inbetween each set! RENEGADE ROW ROTATIONAL ROW SWITCH SIDE! DEADSTOP ROW SWITCH SIDE! RDL (SLOW ECCENTRIC) RDL (PAUSE AT BOTTOM) STAGGERED RDL (SLOW ECCENTRIC) SWITCH SIDE! STAGGERED RDL (1 1/2 REP) SWITCH SIDE! SUMO DEADLIFT SQUAT (slow eccentric) SUMO DEADLIFT SQUAT (pause at bottom) HIP THRUST (SLOW) HIP THRUST (PAUSE AT TOP) HIP THRUST (PULSE AT TOP) HIP THRUST (NO BAND) FINISHER! 30/30/30/30 SUMO SQUAT 1/2 REPS! FULL RANGE BODYWEIGHT ONLY! 1/2 REPS! This was an amazing workout! Honestly I’ve part of my posterior chain was challenged and I finished feeling incredible. I hope you feel just as incredible after as I do!