Caroline Girvan - IRON Series 30 Min Hamstrings Workout - Hip Extension & Flexion _ 16

Hamstrings it is! A combination of hip flexion and extension to put load on our hamstrings using dumbbells. Although structured time for work and rest, the timer is only a guide. Never any need to feel rushed into position or to perform that first rep. The slower the better today. A lot of time under tension and this will really require you to be ‘present’ with each lift. Here are just some simple cues to think about during the Romanian Deadlifts that I find useful: • knees ‘soft’ throughout • No need to lower weight past knees • Neutral spine (slight arch to back is fine!) • Braced core • Don’t hold breath • Neck elongated and inline with spine as best you can • Weight close to body the entire time • Ease into those first few reps in particular • During isometrics at bottom if a slight pause, think about hips up and back even more, open chest even more and try to relax breath! The dumbbells I am using for your reference are 2 x 17.5kg each. I will also be using 1 x 30kg for the Hamstring thrusts and 1 x 12.5kg for the balancing staggered RDL. Aside from dumbbells, you will need a chair or bench for Hamstring thrusts! Every set will be different so technically no repeat! However of course if movement is on one side such as Staggered RDLs, the next set will be the opposite side! The timer will be on for the workout 60 seconds per exercise with 30 seconds rest inbetween each set! 15kg SLOW ECCENTRIC RDL PAUSED RDL NORMAL TEMPO RDL SLOW ECCENTRIC...