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

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Rating: 4.0; Vote: 1

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 STAGGERED RDL SWITCH SIDE! 1 1/2 REP STAGGERED RDL SWITCH SIDE! STAG RDL TO LUNGE SWITCH SIDE! 12. 5kg BALANCE RDL SWITCH SIDE! HAMSTRING THRUST -SLOW- HOLD! FULL RANGE - HOLD - FULL RANGE 20/20/20 X1 LEG HAMSTRING THRUST SWITCH SIDE! FULL RANGE - HOLD - FULL RANGE 30/15/15 SWITCH SIDE! FINISHER! 17. 5kg RDL x2 DUMBBELLS RDL x 1 DUMBBELL! By the time the finisher came, my hams were pretty tired so I would ensure to take it slow and ensure each rep is as good as the very first set in this workout! How could you not feel ready to take on the rest of your week with positivity after a Monday session like this?
Date: 2022-05-17

← IRON Series 30 Min Shoulder Workout - Compound & Isolation - 15 - Caroline Girvan

IRON Series 30 Min Complete Upper Body Workout - 17 - Caroline Girvan →

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Comments and reviews: 10

Rebecca
Killer hamstring workout today! I am really enjoying your Iron series after completing 2 of the Epic programs prior. Thank you for putting in the time to provide us such great quality programs. You are extremely talented and knowledgeable and not to mention, so personable and put together! I hate to even ask this silly question but could you tell me what brands the shorts you wear in this series are? There is one style with a flat waste band and one with the elastic but I love the way they are cut for movement and they seem so light with the material! Can you share? Thank you!
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Emma
Loved It.
I hurt my knee and I-m waiting for it to completely heal, so I-m dodging squats etc.
But I really loved the focus on the hammies.
I was struggling with 10kgs and you-re doing 30. -
I also loved the posterior chain workout a few days back too.
I-ve always thought my back, glutes and definitely hammies are not as strong as I-d like.
Great workout to isolate those whilst keeping my knees somewhat safe.
Thanks again.
PS loving this Iron series, loving the colours of outfits and the set (flowers always awesome)
Shoes are KILLER!
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--
090522- I thought today will be a dead legs day but it's hamstring hahahaha So proud of myself that I'm showing here for today! Times management is such a big deal for me rn, coursework and workout is my life for these days- I been struggling to give myself sometimes to workout but after a long time, I found that 30min in a day not affect anything but will give me energy and power to continue my day! Thank you-
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Suresh
Hi caroline! Im typing this from my dads phone. I have been following your workouts from two months. And was working out in gym before. I am a female aged 25, my height is 5. 7- and weigh 60 kgs. I am not losing weight inspite of working out and maintaing diet. I have fat accumulation in certain parts of my body. Can you pleasr suggest me something that i can do to become zero size
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Izabela
Thank you -
Fantastic! I love it! Enjoy every moment! Last 20s of finisher - omg! Done with 2x12, 5 kg + add-on 5 min! - so cute! I am lost without written instruction & tips: )
Ps. Could you do YT playlist -up to 10 min work out- or -5 min work out- or -max 10 or 5 min workout- - could be useful as add on or as small samples: ) = I would like to try smth.
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Ondrej
great RDL madness, feel my hams already so will be painful tomorrow: p wasnt brave enough to not hold my breath. I'm going w 2x30kg and was scared to breath out on bottom (eventhough can do 120+ in gym: ) great workout, like RDLs a lot, much better then those previous bulg splits: D
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Alexandra
I felt the same struggle as Caroline at 32 min. this is what I like about Caroline. she is the real deal. she does not pretend, or edit the video. she shows us that it hurts. and that we are just humans. Tks again for this amazing workout
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vylia
Today I doubled myself and did two IRON days one after the other! After a fantastic shoulder session, the hamstrings were thoroughly targeted with this one. Precise and super enjoyable. I love RDLs; what a powerful exercise. Thanks, Caroline!
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Christine
RDL-s are one of my favorites. I loved that workout! I always do them one legged when they are staggered. I find it easier to keep my back aligned with the other leg moving to parallel with the floor. Thanks for a great workout!
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Avariel
Whenever i do RDL i cannot really feel the stretch on my hamstrings. I lowered my dumbells all the way down touching my feet already. I am flexible in nature. Is there any way to increase the intensity of the excercise?
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