CGX: Iron Program Day 23: Glutes & Hamstrings

This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. This was another great glute and hamstring workout from Caroline. I really like how she breaks up the hip thrusts, alternating them with other glute/hamstring focused exercises. After doing this workout I think I can increase my hip thrust weight. And most exciting, I finally got to use the hex trap bar my husband got me for Christmas. It was a literal surprise. I had no clue he was going to get it for me but he actually listens when I complain about grip strength, researched it and covertly bought it. However, he is not a fitness fanatic like me and he does not know the difference between a standard bar and an olympic bar so he did not get me plates to fit it. So I have been waiting for my olympic plates to arrive so I could finally use it and this morning I was finally able to. It is definitely a game changer for me for deadlifts. I have deadlifted 100 pounds using dumbbells or a barbell in the past but is was a struggle because of my grip strength. The hex trap bar changes all of that. I deadlifted 100 pounds this morning and my grip remained strong, so I can actually start progressing with my deadlifts again. Very exciting for me! Overall this was a great workout. I enjoyed it and my glutes and hamstrings feel well worked!

Most of the exercises in this workout are done interval style: 60 seconds of work followed by 30 seconds of rest. Except for the first few exercises which serve as “glute activation.” Their interval times are noted in the breakdown below. But if no interval time is indicated then it is done for 60/30. There is a timer in the upper right hand side of the screen counting down your intervals and recoveries. During the recovery Caroline previews the next exercise. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage.

Glutes & Hamstrings is 36:13 minutes (this time does not include the optional 9 minute warm up or the 2:01 minute intro, also optional) with a 2:30 minute stretch. Equipment: dumbbells or a barbell, a chair or bench, a booty band, a high step or box, a yoga block and a fitness mat. Optional is a towel to protect your hips from the dumbbell or a barbell pad. Caroline’s barbell is at 48kg/105.8 pound, and she uses 17.5kg/38.5 pound and 15kg/33 pound dumbbells. The weights listed below are what I used.

1. Lateral step (one side) for 30 seconds (place glute band around thighs just above knees, step one foot out to side then back in)
2. (no rest) Lateral walk (same side) for 30 seconds (side step the length of your space, stepping out with the same leg that was working in #1)
3. (no rest) Repeat #1 & 2 on other side of body
4. (no rest) Lateral walk for 30 seconds (glute band is still around thighs just above knees, side step the length of your space and back)
5. Banded hip thrust (booty band is still around thighs, lean back against your bench or step, place barbell on hips, knees bent and open so there is tension on band, and feet on floor, raise and lower hips slowly) (barbell @ 80#)
6. Repeat #5
7. Banded RDL (Romanian deadlift with the band still around thighs) (hex trap bar @ 100#)
8. Repeat #7
9. Wider stance thrust (same as #4, no booty band and legs in a wider stance) (barbell @ 80#)
10. Repeat #9
11. RDLs (Romanian deadlift–no band) (hex trap bar @ 100#)
12. Repeat #11
13. Hamstring hip thrust (same as #4, no band, legs are out further, heels pressed into floor) (barbell @ 80#)
14. Repeat #13 (it says hip thrust but the preview and Caroline are repeating #12)
15. Forward tilt rear lunges (reverse step back lunges, front foot is elevated on yoga block, hold one DB in same side hand as leg stepping back, torso is hinged forward over front thigh) (one 30# DB)
16. Repeat #15 on other leg
17. Repeat #15 & 16
18. Forward tilt step ups (body weight step ups on high step/box, torso leans forward over front leg that is on step)
19. Repeat #18 on other leg
20. Repeat #18 & 19

Finisher: (2:30 minutes)

1. Bodyweight banded hip thrust for 30 seconds (band is around thighs above knees, lean back against chair/bench, knees are bent at 90 degrees and feet are on floor, raise and lower hips/glutes while also opening legs so there is constant tension on the band)
2. 10 second rest
3. Repeat #1
4. 10 second rest
5. Repeat #1
6. 10 second rest
7. Repeat #1