CGX: Iron Program Day 46: The Glutes & Hamstrings

This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. Caroline fried my glutes in this workout. The cluster sets return! This workout contains 3 cluster sets and they are all glute/hip thrust variations. And the finisher? After already doing several minutes of hip thrusts (including cluster sets) you do 90 seconds of more hip thrusts with no rests and lots of isometrics. My glutes were begging for mercy! Another excellent glute workout from Caroline! She continues to create the best glute focused workouts out there.

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 corner of the screen counting down your intervals and recoveries. During the recoveries Caroline previews the next exercise. There is also a progress bar at the bottom of the screen, counting down thee workout time as a percentage.

The Glutes & Hamstrings is 38:21 minutes (this time does not include the optional 9 minute warm up or the 2:37 minute intro, also optional) with a 3 minute stretch. Equipment: dumbbells, a barbell with a barbell pad, a glute/booty band, a yoga block, a bench and a fitness mat. Caroline is using 15kg/33 pound dumbbell and a 48kg/105.8 pound barbell. The weights listed below are what I used.

1. Banded hip thrust for 60 seconds (place booty band around thighs, lean back against your bench or step, place barbell on hips, knees bent and open so there is constant tension on band, and feet on floor, raise and lower hips slowly) (barbell @ 86#)
2. 45 second rest
3. Repeat #1
4. 10 second rest
5. Repeat #1 for 20 seconds
6. Repeat #4 & 5 three more times
7. 30 second rest
8. Banded RDLs for 45 seconds (Romanian deadlift, band still around thighs, legs opened wide enough so there is constant tension on the band) (hex trap bar @ 105#)
9. Repeat #7 & 8
10. 30 second rest
11. Forward tilt lunge for 60 seconds (static/stationary lunge, front foot is elevated on yoga block, torso hinged forward over front thigh, same hand as back leg is holding DB) (one 30# DB)
12. 30 second rest
13. Repeat #11 on other leg
14. Repeat #10-13
15. 30 second rest
16. Hip thrust w/ no band for 60 seconds (same as #1 but no band around thighs) (barbell @ 86#)
17. 45 second rest
18. Repeat #16
19. 10 second rest
20. Repeat #16 for 20 seconds
21. Repeat #19 & 20 three more times
22. 30 second rest
23. RDL for 45 seconds (Romanian deadlift) (hex trap bar @ 105#)
24. Repeat #22 & 23
25. 30 second rest
26. Rear step tilt lunge for 60 seconds (reverse step back lunge, front foot is elevated on yoga block, torso hinges forward over front thigh, hold one DB in same side hand as leg that is stepping back) (one 25# DB)
27. Repeat #25 & 26 on other leg
28. Repeat #25-27
29. 30 second rest
30. B0dyweight banded hip thrust for 75 seconds (timer says 15 seconds but it is actually 75 seconds) (booty band is around thighs just above knees, lean back against your bench or step, knees bent and open so there is constant tension on band, and feet on floor, raise and lower hips)
31. 30 second rest
32. Repeat #30 for 60 seconds
33. 10 second rest
34. Repeat #30 for 15 seconds
35. Repeat #33 & 34 three more times

Finisher: (90 seconds; no rest/recoveries between exercises)

1. In bodyweight banded hip thrust position, lift hips to top of thrust and hold for 15 seconds
2. Slow hip thrusts for 15 seconds
3. Repeat #1 & 2
4. Repeat #1
5. Fast hip thrusts for 15 seconds