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IRON Series 30 Min Posterior Chain Workout - Glutes, Hamstrings, Back - 13 - Caroline Girvan

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Rating: 4.0; Vote: 1

30 minutes all aimed at building muscle within the posterior chain! The posterior chain is basically all of the muscles within the posterior of the body including the hamstrings & glutes, erector spinae muscles, trapezius muscles at the upper back and those rear deltoids of the shoulder joint. That said, those biceps and quads will be involved during the rows and sumo squats! There is always cross over so even if we are performing rows, the mid and upper back, lats, rear delt, core and even lower body for stability are challenged too! The dumbbells I am using for your reference are 2 x 17. 5kg for the back exercises and RDLs, and using 1 x 30kg for the hip thrusts and sumo squats! In this demanding workout, the timer will be on 60 seconds of work per exercise with 30 seconds rest inbetween each set! RENEGADE ROW ROTATIONAL ROW SWITCH SIDE! DEADSTOP ROW SWITCH SIDE! RDL (SLOW ECCENTRIC) RDL (PAUSE AT BOTTOM) STAGGERED RDL (SLOW ECCENTRIC) SWITCH SIDE! STAGGERED RDL (1 1/2 REP) SWITCH SIDE! SUMO DEADLIFT SQUAT (slow eccentric) SUMO DEADLIFT SQUAT (pause at bottom) HIP THRUST (SLOW) HIP THRUST (PAUSE AT TOP) HIP THRUST (PULSE AT TOP) HIP THRUST (NO BAND) FINISHER! 30/30/30/30 SUMO SQUAT 1/2 REPS! FULL RANGE BODYWEIGHT ONLY! 1/2 REPS! This was an amazing workout! Honestly I-ve part of my posterior chain was challenged and I finished feeling incredible
Date: 2022-05-17

← IRON Series 30 Min Upper Body Chest and Triceps Workout - 12 - Caroline Girvan

IRON Series 30 Min Unilateral Training Full Body Workout - 14 - Caroline Girvan →

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Comments and reviews: 6

Karen
This series is my favorite. I haven't tried many of the others but this one is one is the perfect length to challenge me and for me not to have to skip to the end because I just can't do any more. Love it! Thanks for all this free content. It is very well produced, I love the no talking aspect, and I love seeing that even you need rests in the middle of exercises sometimes. :) Thank you, thank you!
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Arozana
You are so awesome Caroline! This series has been so great. I work out during my lunch break and these workouts give me the time to also do a stretch focused video afterwards, which my body NEEDS! Thank you for everything.
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Brooke
I love the 30 mins and that you focused on posterior chain. I preach all the time to strengthen the back side and stretch more on the front. This is probably my favorite video since it had no lunges. -
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sport
Brilliant workout, as always. The ankle weights for the add-on were not needed coz the gluts and hamstring were on fire from this training session.
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Tracey
I am sooo behind but I'm still with ya all. doing two a day to catch up. the ones I can do two anyways haha. I loved this one! Thank you----
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Anna
Thank you so much for sharing your exercises with us- I can never wait for the next one! Your awesome
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