CGX: Iron Program Day 36: Bridges & RDLs: Glutes & Hamstrings

This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. Another excellent glute workout from Caroline. This time you get lots of bridges instead of the hip thrusts she usually uses and it does feel different. I will be interested to see if I get DOMS tomorrow. Using the band is definitely more fatiguing. The final exercise during the finisher–glute bridges with booty band only–were frying my glutes and hamstrings. I had to take a few breaks–as did Caroline! I always love to see how Caroline kicks her own butt!

This workout is done interval style. The interval and recovery times vary so they are noted below in the breakdown. 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.

Bridges & RDLs is 33:45 minutes (this time does not include the optional 9 minute warm up or the 2:57 minute intro, also optional) with a 2:45 minute stretch. Equipment: dumbbells, yoga block and a fitness mat. Barbell is optional. Caroline’s barbell is at 48kg/105.8 pound and she also uses 15kg/33 pound and 10kg/22 pound dumbbells. The weights listed below are what I used.

1. Banded bridges for 60 seconds (lay on back on back on mat, knees bent and feet close to glutes, booty/glute band is around thighs just above knees, legs are open so there is constant tension on the band, raise and lower hips)
2. 30 second rest
3. Repeat #1 & 2 two more times but with a barbell on your hips (one 70# DB)
4. Repeat #3 but remove band ( one 80# DB)
5. 30 second rest
6. Repeat #4 & 5
7. Repeat #4 for 20 seconds
8. 15 second rest
9. Repeat #7 & 8 five more times
10. 45 second rest
11. Banded RDL for 60 seconds (Romanian deadlifts, booty/glute band is around thighs just above knees, legs are open so there is constant tension on the band) (hex trap bar @ 105#)
12. Repeat #10 & 11
13. Repeat #10 & 11 two more times but remove glute band
14. Forward tilt rear lunge for 60 seconds (reverse step back lunges, torso is hinged forward over front leg, front foot is elevated on yoga block) (22.5# DBs)
15. 30 second rest
16. Repeat #14 & 15 on other leg
17. Repeat #14-16 w/ one DB (one 25# DB)
18. Body weight curtsy lunge for 60 seconds (cross-back lunge w/ front foot elevated on yoga block)
19. 30 second rest
20. Repeat #18 & 19 on other leg

Finisher: (2:15 minutes)

1. Banded bridges w/ barbell on hips for 60 seconds (one 70# DB)
2. 15 second rest
3. Repeat #1 w/out barbell