Caroline Girvan - IRON Series 30 Min Superset Glutes and Hamstrings Workout _ 23

Supersets today!! I hope you are ready to set your hamstrings and glutes alight! Primarily compound movements with some bodyweight towards the end, we will place demand on the hamstrings, glutes and core throughout to warrant the body to build muscle in the lower body. Supersets, so no specific rest inbetween each set but as always, take those extra seconds to ensure you feel safe, stable and proper alignment before you lift/lower. The dumbbells I am using for your reference is 1 x 30kg dumbbell. I also use 2 x 15kg dumbbells for the RDLs. Aside from your weights, you will need a mat and a chair for hip thrusts. I also use a glute band (fabric with high resistance) placed just above my knees! The timer will be on for 45 seconds per exercise with the superset with then 30 seconds rest inbetween each superset! X3 30kg RDL (SLOW ECCENTRIC) SUMO DEADLIFT (SLOW ECCENTRIC) X3 SLOW BANDED HIP THRUST FASTER PACE! X3 SLOW HIP THRUST HAMSTRING THRUST X3 GLUTE BRIDGE HAMSTRING BRIDGE BODYWEIGHT SINGLE LEG BRIDGE SAME LEG HAMSTRING BRIDGE! SINGLE LEG BRIDGE (switch side) SAME LEG HAMSTRING BRIDGE! FINISHER! BANDED BRIDGES COMBO! Although a glute and hamstring workout, the entire posture chain is worked including the entire back (including those lats) during those RDLs! We finish with something just to increase the intensity and leave you feeling finished!!