# FUEL Series 30 Min POSTERIOR CHAIN CLUSTERS Workout | Day 28

## Метаданные

- **Канал:** Caroline Girvan
- **YouTube:** https://www.youtube.com/watch?v=RtarA6SpTaU
- **Дата:** 06.07.2022
- **Длительность:** 38:43
- **Просмотры:** 742,043
- **Источник:** https://ekstraktznaniy.ru/video/18687

## Описание

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 

## Транскрипт

### Segment 1 (00:00 - 05:00) []

- Hi, everyone, and welcome Day 28 in the FUEL Series and today it's the posterior chain. Today we're gonna be hitting gluts, hamstrings, and the entire back. All you'll need for today's workout are some weights, also a yoga block, your mat, a glut band to place just above the knee, and a chair. I'm gonna using this chair here for my hip thrust. Alternatively, you can use a bench or perform bridges on the mat. The dumbbells I'm using for your reference, one 30kg dumbbell, and that will be for my hit thrust and sumo deadlift squats. I will then also be using two dumbbells, 15kg each, for everything else. And the format today, we're gonna basically do 60 seconds of an exercise. We then have 20 second rest. We then move into cluster sets. There will be three sets of a cluster set. And the time there will either be 20 seconds of work with 20 second rest or 30 seconds of work, 10 second rest. And there is a wee staple in today's workout as you can see. Body weight banded squats for 20 seconds, straight into either explosive squats where we're coming to our toes or squat jumps keeping the band on. So that is 20 seconds of work. So that is a super set for the staple. And the finisher, we're actually gonna revisit that staple. So yes, lots of variety in today's workout. Either two dumbbells, one, or some body weight. Also playing about with a little bit of tempo, more explosive movements, slower eccentric, and a little bit of isometrics where we're gonna hold a position. I'm really looking forward to this workout and know the finisher is gonna be an official finisher. Let's go.