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FUEL Series 30 Min GLUTES & HAMSTRINGS Supersets Workout Day 3

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Rating: 4.5; Vote: 2

SLOW and CONTROLLED reps throughout when using additional weight before being followed with a variety of more dynamic, change of pace, more explosive, bodyweight or partial reps! Supersets format to involve the entire lower body with a focus on the glute muscles and hamstrings! The timer will be on for 1 minute of work followed immediately with 30 seconds of a complimentary movement involving a more dynamic format that could include more explosive pace, partial reps or bodyweight only! For this workout, you will need some dumbbells (or barbell, kettlebell etc) for hip thrusts, Romanian deadlifts, sumo deadlifts and lunges. This is a slow paced workout when using the weights to ensure lifting with intent and focus as the weights you may select to use might be the higher end. I also use a chair for hip thrusts however you can also use a comfortable bench or even perform bridges where your back is on the mat! I also apply a glute band across the top of my knees. I also have a towel simply to place under my dumbbell during hip thrusts. The dumbbells I am using for your reference are 2 x 15kg. I also use 1 x 30kg at the beginning of the workout for hip thrusts and sumo squats. X2 30kg HIP THRUST (SLOW PACE) EXPLODE UP! X2 30kg SUMO DEADLIFT SUMO SQUAT JUMPS / PARTIAL REPS X2 2 x 15kg RDL x1 DUMBBELL 1/2 REPS X4 STAGGERED RDL REAR STEP LUNGE (same foot forward) X4 FOOT ELEVATED FWD LEAN LUNGE BODYWEIGHT REAR STEP! FINISHER! BRIDGE BURNOUT! SINGLE LEG BRIDGE BRIDGE JUMP (same side) SAME SIDE BRIDGE! SWITCH SIDE! BRIDGE JUMP (same side) SAME SIDE BRIDGE! SWITCH SIDE! BRIDGE JUMP (same side) SAME SIDE BRIDGE! SWITCH SIDE! BRIDGE JUMP (same side) SAME SIDE BRIDGE! 2 LEGGED BRIDGE! BURN OUT REPS! We will be focusing on the slow release, contracting and full contraction during the hip thrusts. Lowering to a point where you feel the tension in the hamstrings during RDLs. This will mean lowering to the knees slowly whilst keeping dumbbells close to body, shoulder blades back, exaggerate the chest and pushing hips back and up! If you feel comfortable, you can lower below the knees but this is NOT necessary to perform an RDL. During sumo deadlifts, think about pushing hips back and tilting forward at the hips. Ensure heels pushing into the floor throughout. Squeeze through the glutes and push heels hard into the floor, almost feeling like you are pushing the floor away, to rise. I loved the superset format; the first exercise being a compound movement, slow and steady. Followed by a short blast! Glutes definitely engaged, activated and time under tension eccentrically and concentrically! Day 3 here we go!
Date: 2022-06-01

← FUEL Series 30 Min UPPER BODY CIRCUITS & Cluster Sets Workout Day 2

FUEL Series 30 Min Full Body Workout - PHA Training Day 4 →

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Comments and reviews: 10

Gwen
Always love a good glute day! Could REALLY feel that burn on the first hip thrust sets then the sumos! Tried to keep lower back from activating in the RDL / lunge portion but despite concentrating on form that combo really is a killer for my lower back. Just tried to keep it slow & focus on that form! Another solid workout -- thanks Caroline!
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Shelley
This looks like a super session! Just had a watch to prep me for tomorrow! After doing the 1st 2 days as they uploaded at 5am i've decided to work a day or so behind as i think my form could have been better if i'd had a bit of a watch through 1st. Those sumo jumps! Not sure i've ever done those before? Roll on tomorrw! x
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Melissa
This was another great one! I m loving FUEL so much! My favourite combo was the elevated lunge combo - burnt so good!
I also remember those bridge jumps from a previous series when I couldn t even get off the ground. Finally I can do them (not as high as Caroline lol. Consistency pays off!
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Caroline
Yeahhh I managed the same weights as Caroline for the first time in 9 months! Getting there with Caroline's motivation, lovely smile, and beautiful colour scheme that I love (pink conveys spring, joy and is feminine. The BEST coach EVER! Regards from Mauritius xx
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Sandra
Day 3 and I don't think there is any part of me that's not feeling this. Epic! Loved todays workout. The time goes so fast it's incredible. My favourite way to start the day. a Caroline Girvan workout. Have a great day and rest day everyone. Thank you Caroline
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Paula
Wow! I am loving, loving, loving the new series! I like the mix of a bit of cardio mixed in there! My legs are still extremely sore from Monday But this was still super fun and I will probably not be able to walk tomorrow
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Betson
Totally loved it! I still feel my legs from Monday, my arms from yesterday. and I love it! The time is also perfect. I combine this with my half marathon training and I love how stronger I am getting. Thank you Caroline.
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Carmen
Loved this one very much, it was tough but those glutes definitely worth all the pain! Enjoy day 3 everyone and have a beautiful Wednesday! And thank you, Caroline, for this incredible workout!
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Edita
Struggled with motivation and achy wrists yesterday, today however absolutely smashed it. My 11yo boy felt like feather on my pelvis today feeling powerful today! Thank you Caroline xx
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Karen
Man, that's going to leave a mark. My glutes were still sore from all the lunges from Fuel #1. I love you all the more for it. My glutes and I are sending you all the love, Caroline!
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