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BEASTMODE HAMSTRINGS AND GLUTES - Intense Lower Body Workout - Day 3 - Caroline Girvan

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Rating: 4.0; Vote: 1

Hamstrings and glutes workout, packed with hip thrusts, sumo squats and Romanian deadlifts! 4 sets of each exercise with a staple of hip thrust variation to target the hamstrings! For this lower body workout, you will need a pair of dumbbells and a glute band. Optional is a chair/bench for hip thrusts however you can perform bridges on your mat if you prefer. Also optional, is one larger weight such as a kettlebell, barbell or dumbbell for certain movements such as hip thrusts and sumo squats. The dumbbells I am using for your reference are 17. 5kg each and one larger dumbbell for hip thrusts and sumo squats of 25kg. The staple is a triset of hamstring thrust, hold, then full range again! The timer there will be 30/30/30 with 30 seconds rest! The timer for the exercises performed for 4 sets are varied between 40 seconds and 50 seconds of work. Please take your time moving from one exercise to the next. If it takes afew seconds to get into position etc simply take those! STAPLE: HAMSTRING THRUST - HOLD - THRUST! HIP THRUSTS W/ BAND HIP THRUSTS NO BAND! STAPLE: HAMSTRING THRUST - HOLD - THRUST! RDL SUMO 1 1/2 REPS STAPLE: HAMSTRING THRUST - HOLD - THRUST! STAGGERED RDL 1 1/2 reps GOOD MORNINGS- STAPLE: HAMSTRING THRUST - HOLD - THRUST! x2 SUMO SQUAT TO x2 RDL Finisher: SUMO TO RDL BODYWEIGHT ONLY! 1/2 REP SUMO SQUAT BURNOUT! IMPORTANT; if new to Good Mornings, please perform with either bodyweight or a light weight. It is a similar hinge movement at the hips to a Romanian Deadlift however the weight is held high on body. It is important to be careful with this movement. Slowly lower to where you feel comfortable. It will create a stretch in the hamstrings. During the second set, I place the dumbbell behind my neck. This should be only considered if you are confident with this movement and have a weight suitable. This is a demanding workout so it is important to make it your own workout as you work through it. There are a lot of movements that involve hinging at the hips and it is vital to stop and perform with lighter weights or bodyweight if your lower back becomes aggravated in any way. As well as the hamstrings and glutes, your adductors, back and core all are working throughout!
Date: 2022-05-17

← BEASTMODE SHOULDERS AND ARMS - Intense Upper Body Workout - Day 2 - Caroline Girvan

BEASTMODE FULL BODY WORKOUT - Intense Strength Training - Day 4 - Caroline Girvan →

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Comments and reviews: 10

Derya
Hamstring thrust staples - gorgeous burn! Beast series' repeated sets are incredibly effective in terms of endurance and strength development, they are tough! This is what I like about your workouts - they're always challenging, dumbel or bodyweight, constant challenge! Thank you Caroline --- the best
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Briana
Hi Caroline! Can you provide any tips for reducing/eliminating the lower back pain? I'm following your form, but by the round of hip thrusts with no glute band my lower back was shot. It made it difficult to finish the rest of the exercises. Any tips would be greatly appreciated!
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Juana
I can't quit you Caroline! -After a week break, I am doing the Beastmode series a 2nd time since it was my favorite of the non-Epic series. If you are not back by the time I am done, I will hop onto the Tempo train. :)
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sport
Great workout! This one just flew by. Felt the burn in every movement. I know my glutes will feel this tomorrow! Now going to stretch often, drink lots of water and recover those stores with some good healthy fuel
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Ece
Omg I don't have band I was going to buy today after my volleyball course. Anyway I will try to find something in home or I will just do without it. Love you Caroline -
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Daniella
Had to pause half way through the workout! It-s a good one. I-m loving the 4 set model as it guarantees for those muscles to be worked! Challenging but effective!
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Heather
Second time through and it was just as difficult. I used two fifty-pound for hip thrusts and thirty-five pounds for the rest of the workout.
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Filip
I did it and I already know I will curse every staircaise for the next three days. Good workout -
edit: four, the cursing lasted four days
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Jessica
Wow loved this one! Repeated it this time around and used same weights as caroline. Cant believe how much stronger I've got -
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Just_treasure
This is the first time I ever finished your workout
I love dealing with weights and I really felt beastmode
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