CGX: Cluster Series Day 1: Leg Day … Quad Focused

This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. Though the title of this workout says it is quad focused, I felt this in my entire lower body. Yes, the quads got a lot of work, but so did my glutes and hamstrings. Just like Day 2, the format is one exercise done for 75 seconds then once you finish that you get a short break then immediately go into cluster sets to burn out the same muscle group you just worked with the straight set. However, in this workout the cluster sets are all body weight. But that doesn’t make it easier! That’s because you are doing pulses to really burn your legs out. And Caroline is pretty impressive. She apparently has one leg that is stronger than the other because on the final exercise before the finisher (step ups second time through the circuit), she seemed to really be burning out during the first leg but on the second leg she did her step ups pistol squat style. WTC? I cannot even do a pistol squat on the floor let alone on a high step! But I do always notice on unilateral exercises like that how one side is stronger than the other. For those step up I was fatiguing more with the right leg than the left.

This workout is done interval style. Since it is made up of both straight sets and cluster sets, 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 the workout time as a percentage.

Leg Day … Quad Focused is 44 minutes; (this time does not include the optional 5:55 minute warm up or the 3:59 minute intro, also optional) with a 3:55 minute stretch. Equipment: dumbbells, heel wedges, yoga block, high step/box and a fitness mat. Caroline is using 17.5kg/38.5 pound and 12.5kg/27.5 pound dumbbells. The weights listed below are what I used.

1. Static lunge for 75 seconds (stationary lunges) (30# DBs)
2. 10 second rest
3. Body weight bottom pulses for 15 seconds (front foot is on yoga block, lower to bottom of stationary lunge and pulse)
4. Repeat #2 & 3 three more times
5. 45 second rest
6. Repeat #1-5 on other leg
7. Heel elevated squats for 75 seconds (heels are elevated on heel wedges, DBs held at shoulders) (30# DBs)
8. 10 second rest
9. Half rep body weight for 15 seconds (heel elevated squat, lower to bottom of squat but only raise halfway)
10. Repeat #8 & 9 three more times
11. 45 second rest
12. No momentum step up for 75 seconds (no DBs; stand beside step with one foot on step/box and other on floor, push up onto step/box then lower foot back to floor, this is done to a slow, controlled pace)
13. 10 second rest
14. Momentum step up (same as #12, but push up and lower fast and with more force)
15. Repeat #13 & 14 three more times
16. 45 second rest
17. Repeat #12-16 on other leg
18. Repeat #1-17

Finisher: (2:50 minutes)

1. Body weight sumo squat for 30 seconds (stand with legs wider than hip width and toes turned out, lower to bottom of squat but only raise 3/4 of the way)
2. 5 second rest
3. Slow tempo for 30 seconds (repeat #1 to a slower tempo)
4. 5 second rest
5. 3/4 close stance squat for 30 seconds (toes face forward and legs are a bit closer than hip width)
6. 5 second rest
7. Repeat #5 to a slower tempo for 30 seconds
8. 5 second rest
9. Sumo rep it out for 30 seconds (full range sumo squats to a fast pace)