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GLUTES & HAMSTRING WORKOUT - Lower Body - Pyramid Series Day 3 - Caroline Girvan

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Rating: 4.0; Vote: 1

Hip thrusts, Romanian Deadlifts and pli- squats to demand a lot from the glutes and hamstrings! Pyramid sets with different durations to increase strength & endurance! For this lower body workout you will need a pair of dumbbells or one larger dumbbell or kettlebell or barbell. The dumbbell I am using for your reference is 25kg. The timer for each set will be as below (the 15 seconds related to the rest period between each set) 30 15 45 15 60 15 45 15 30 15 HIP THRUST w/ PAUSE HIP THRUST SUMO SQUATS RDLs HAMSTRING THRUST HAMSTRING THRUST HOLD SUMO TO RDL PLI- SQUATS Finisher: 15/15/15/15/15 PLI- PULSES! FULL RANGE! PLI- PULSES! FULL RANGE! HOLD! This is very intense! But only if you make it so! Use your band to the max! Every single rep of hip thrust, push against the band to target outer glutes & the abductors! The core in involved a lot throughout, particularly in hip thrusts so brace when at top of the movement! Let-s fully engage those glutes!
Date: 2022-05-17

← PYRAMID SHOULDERS & ARMS WORKOUT - Hypertrophy - Pyramid Series Day 2 - Caroline Girvan

PYRAMID FULL BODY WORKOUT - Dumbbells - Pyramid Series Day 4 - Caroline Girvan →

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Comments and reviews: 10

Spencer
I honestly spoke lots of 'F' words throughout the workout because of the endless same movements and irregular time arrangements. Like you don't see how many more ahead of you and when are the thrusts gonna end. So hopeless. BUT! Right after I finish the whole thing, I realized this is how we grow because I just trained differently. Doing the same workout with the same expected movements, reps, and time durations are going to make our brain get used to it. So break the routine, and try something that you may not like, but refreshing to your system, are going to help you grow. Caroline is the GOAT!
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Tinette
Wow, this was the next level! My legs are shaking! The finisher was really the cherry on this! Thank you, Caroline, for this amazing workout, my legs will feel this now and a few days after! Loved this!
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Tina
The debut of plie squats in a Caroline workout. I don-t remember the last time in over a year these where in a workout. But I don-t think I have ever done them in better form!
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Betson
My whole lower body is suffering from Mondays workout. but somehow I am excited and hopeful that this is what I actually need. Thanks Caroline for being here for us.
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Aimee
Loving Caroline-s workouts. I-m the smallest dress size I-ve been in a while, but I weigh the heaviest I have in a while. Definitely building muscle -Thanks Caroline
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Carmen
For the first time, after the many hip thrusts in endgame, I can finally say that they felt gooood: . Awesome glute workout! Thank you, Caroline!
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Sarah
That was tough, but I loved it! The sumo squats to RDL were the hardest move for me! I loved the plie sequence at the end. Thanks Caroline,
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Julia
everyone's complaining abt the hamstring holds but u must've been doing something wrong cuz I still felt it on my ass -
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sport
Whoa, that was tough!
But it felt really good after a few rest days. Looking forward to the rest of the week! --
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Chantelle
It-s fine I didn-t need my butt today anyway. It-s now completely out of service after this workout --
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