Caroline Girvan - FUEL Series 30 Min POSTERIOR CHAIN CLUSTERS Workout | Day 28

This workout is aimed at the hamstrings, glutes and entire back muscles using bodyweight and dumbbells. Mainly compound movements to recruit as many muscles during a rep with various tempos, timings, positioning, and changes in dynamics, including ‘explosive’, short bursts, longer sustained efforts or isometrics! The timer will be on for various durations per set. However, there is a structured format throughout; we will perform a specific movement for 60 seconds with 20 seconds of rest, and we will then perform a similar movement or the same for another three sets. Yet, the duration will either be 20 seconds of work with 20 seconds rest or 30 seconds of work with 10 seconds rest! Although it might sound a bit confusing, it will all be clearly shown on the screen, so simply follow along! There is a staple three times during this workout with 20 seconds per part to make a superset! STAPLE! BANDED SQUATS BANDED SQUAT JUMPS/EXPLOSIVE You can simply either perform ‘explosive’ sumo squats or jumping… depending on your preference! The dumbbells I am using for your reference are 2 x 15kg for the RDLs, rows, pullovers and forward-leaning lunges. I also use 1 x 30kg for hip thrusts and sumo deadlifts squat! 30kg 60 HIP THRUST 20 work, 20 rest x3 sets FASTER PACED! 60 BODYWEIGHT ONLY EXPLOSIVE! 30 work, 10 rest x 3 sets FASTER PACED! 20/20 STAPLE! BANDED SQUATS BANDED SQUAT JUMPS/EXPLOSIVE 15kg 60 RENEGADE ROW 20 work, 20 rest x3 sets BENT OVER ROW 30kg 60 SUMO...