CGX: Hamstring Roll Outs

This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.

This is a lower body finisher workout and man, did it completely finish me off. My hamstrings were already destroyed when I came to this short workout. I thought it would be a great idea to stack together the 3 stability ball workouts Caroline currently has in her CGX app. I started with Lengthen and Contract Hamstrings then did Stability Ball Trisets and ended with this. By the time I got to this workout, it had begun to feel like torture. So… this review is a little skewed! I do think it would have felt different had I used it as a finisher after a normal lower body strength workout, rather than 40 minutes of hamstring stability ball torture. However, it is a very effective finisher! I was whimpering all through it! This is a great finisher but in the future I will use it after a workout that does not already use a stability ball to fry your hamstrings!

Hamstring Roll Outs is 9:44 minutes with a 1:10 minute stretch. Equipment: stability ball and a fitness mat. There is no optional warm up since this is intended to be used as a finisher to a longer workout. This is a short triset workout. For the trisets, each exercise is done for 20 seconds back to back (60 seconds of work). Then you get a 20 second rest/recovery.

1. Single leg roll out for 20 seconds (lay on back on mat with one foot on stability ball and the other leg raised into the hair, raise hips and roll ball towards glutes then back out, never lowering hips)
2. Hold for 20 seconds (same position as #1 but with leg extended on the ball and hips raised, hold isometrically entire interval)
3. Repeat #1
4. 20 second rest
5. Repeat #1-4 on other leg
6. Repeat #1-5
7. Double leg roll out for 20 seconds (place both heels on ball, lift glutes off mat and roll ball in toward glutes then back out, never lowering hips)
8. Hold for 20 seconds
9. Repeat #7
10. 20 second rest
11. Repeat #7-9