FUEL Series 30 Min POSTERIOR CHAIN CLUSTERS Workout | Day 28

This workout is aimed at the hamstrings, glutes and entire back muscles using bodyweight and dumbbells. Mainly compound movements to recruit as many muscles during a rep with various tempos, timings, positioning, and changes in dynamics, including ‘explosive’, short bursts, longer sustained efforts or isometrics! The timer will be on for various durations per set. However, there is a structured format throughout; we will perform a specific movement for 60 seconds with 20 seconds of rest, and we will then perform a similar movement or the same for another three sets. Yet, the duration will either be 20 seconds of work with 20 seconds rest or 30 seconds of work with 10 seconds rest! Although it might sound a bit confusing, it will all be clearly shown on the screen, so simply follow along! There is a staple three times during this workout with 20 seconds per part to make a superset! STAPLE! BANDED SQUATS BANDED SQUAT JUMPS/EXPLOSIVE You can simply either perform ‘explosive’ sumo squats or jumping… depending on your preference! The dumbbells I am using for your reference are 2 x 15kg for the RDLs, rows, pullovers and forward-leaning lunges. I also use 1 x 30kg for hip thrusts and sumo deadlifts squat! 30kg 60 HIP THRUST 20 work, 20 rest x3 sets FASTER PACED! 60 BODYWEIGHT ONLY EXPLOSIVE! 30 work, 10 rest x 3 sets FASTER PACED! 20/20 STAPLE! BANDED SQUATS BANDED SQUAT JUMPS/EXPLOSIVE 15kg 60 RENEGADE ROW 20 work, 20 rest x3 sets BENT OVER ROW 30kg 60 SUMO DEADLIFT SQUATS 20 work, 20 rest x3 sets SUMO HOLD (LIFT AT 10 SEC BEEP) 20/20 STAPLE! BANDED SQUATS BANDED SQUAT JUMPS/EXPLOSIVE 15kg 60 ‘SLOW ECCENTRIC’ PULLOVER 30 work, 10 rest x 3 sets REGULAR PACE! 60 RDL 20 work, 20 rest x3 sets RDL X1 DB FWD LEAN LUNGE Bodyweight rear step (same side) Same side! Same side! X1 DB FWD LEAN LUNGE Bodyweight rear step (same side) Same side! Same side! 20/20 STAPLE! BANDED SQUATS BANDED SQUAT JUMPS/EXPLOSIVE FINISHER! The staple supersetted! 20/20/20/20 BANDED SQUATS BANDED SQUAT JUMPS/EXPLOSIVE BANDED SQUATS BANDED SQUAT JUMPS/EXPLOSIVE This was sooooooo good! I actually couldn’t get up after the finisher! 😅 A fun combination of compound movements that we love and some higher-intensity movements! You are going to love this one!! Cx …………………………………………………………… Useful Links Don’t forget to subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://youtube.com/c/carolinegirvan/?sub_confirmation=1 5 Minute Warm-Up: https://youtu.be/JOoIsy8SX4c (Always warm up before any workout) Today’s Optional Add-on Workout: https://youtu.be/_4TXcvnx32E 20 Minute Extended Stretch and Relax: https://youtu.be/y87vSUoIMGU FUEL Series Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ FUEL Series Calendar: https://carolinegirvan.com/fuel-calendar-col.pdf My Website: https://carolinegirvan.com Caroline Girvan Community: https://facebook.com/groups/carolinegirvan Instagram: https://instagram.com/carolinegirvan Business Enquiries Email: info@carolinegirvan.com Ab Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7 Cardio Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio HIIT Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k …………………………………………………………… Disclaimer: If you are new to exercise or are planning on beginning a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not an alternative to seeking professional medical advice or suggested treatment. Performing any exercise or programme is solely at your own risk.