# FUEL Series 30 Min Glutes & Hamstrings Tempo Workout | Day 23 ## Метаданные - **Канал:** Caroline Girvan - **YouTube:** https://www.youtube.com/watch?v=3qScLxwUAz4 - **Дата:** 29.06.2022 - **Длительность:** 43:16 - **Просмотры:** 831,103 - **Источник:** https://ekstraktznaniy.ru/video/18701 ## Описание Slow, fast, slow, fast… here we go! Glutes and hamstrings will be working using various techniques! All of the staple compound movements including hip thrusts, sumo squat deadlifts and RDLs, plus some more plyometric movements to increase the heart rate too! The staple is a combination of dynamic, static and explosive to hit the glutes, hamstrings and cardiovascular system! Working on the lengthening of the hamstrings using RDLs and shortening of the hamstrings using hamstring lifts! The timer will be on for a range of different durations ranging from a single set, supersets being 30/30, trisets being 30/30/30! The rest period each time will be 30 seconds. We have a staple in this session, and it is a sumo squat sumo (or explosive drive-up sumo squat if you prefer no jumping) for 30 seconds, then into a sumo squat deadlift hold for 30 seconds using a weight before we return for another 30 seconds to those jumps/explosive sumos! The staple will appear four times in total! The du ## Транскрипт ### Segment 1 (00:00 - 05:00) [] - Hi everyone, welcome Day 23 in the FUEL Series, and today is tempo work, glutes and hamstrings. The tempo today is going to vary, so maybe 30 seconds of work followed by as superset. It may be a tricep or it may be just one exercise for 60 seconds. The rest period throughout today's workout will be 30 seconds. All you'll need for today's workout is some resistance, also a glute band. I'm gonna place mine just above the knees for those hip thrusts. I also use a towel to place under the dumbbell for the hip thrusts. I'll be using this chair behind me, however you can also use a bench or a stepper. If you prefer, you can also perform bridges on the mat. The dumbbells I'm using, for your reference, I'm using two 15 kg each dumbbells for Romanian deadlifts, but everything else, every time I'm using a dumbbell, it will be one dumbbell 30 kg. The reason we steeple in today's workout, as you can see here, it is 30 seconds of Sumo jumps or explosive Sumos up to your toes. You're really gonna explode, if you prefer to do that no-jumping option. We'll do that for 30 seconds. Then we're gonna take those few seconds to get into position. We're going to lift the dumbbell. We're gonna lower into a Sumo deadlift squat hold at the bottom for those 30 seconds, but then once that 30 seconds is over, you're gonna try and drive up, then set the dumbbell down back into those Sumo squat jumps or the explosive Sumos. And this tempo will appear four times in total throughout your workout. So today it's tempo work, definitely one of my favourites to incorporate into a wide variety of my training, whether it's resistance training or running. Today we're gonna work through a variety of tempos. It could be slow on the eccentric, fast on the concentric. It could be isometrics, where we're actually just no tempo, holding it. It could be simple slow wraps. It could be faster-paced wraps. Or it could be those explosive Sumos. This is a lower body workout, however, we're gonna zone in on those glutes and hamstrings. Remember, seek the challenge, make it as challenging as you can. Wearing the band, push against it, hip thrust, full contraction at the top, slow release. Or the else, keep the chest open, shoulders back, push the hips back, dumbbells close to the body as you lower, let the hamstrings dictate as to how low you go, but also keep that back intact, then come up. And I think that's it. This is packed with lots of our favourite exercises. Let's go!