This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. This was an incredible glute and hamstring workout. My posterior is fried! You don’t get as many cluster sets in this workout as were done in the previous 3 Cluster Series workouts I’ve done so far. But you get enough! I also increased the weight I used for bridges so I am really feeling it. I am loving the Cluster Series!
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.
There is a little mistake near the end of the workout. When you repeat #22 on the other leg, the interval timer/clock says you are only doing the exercise for 30 seconds, not 60 seconds but the visual is wrong. You actually do the exercise for 60 seconds–it just moves through the circle super slow–as slow as it would for a 60 second clock. So don’t rush through the reps thinking you will not have time to work your legs evenly.
Glutes & Hamstrings is 44:10 minutes (this time does not include the optional 5:55 minute warm up or the 2:02 minute intro, also optional) with a 3:10 minute stretch. Equipment: dumbbells or a barbell, a chair or bench, booty/glute band, heel wedges and a fitness mat. Optional is a towel to protect your hips from the dumbbell or a barbell pad. Caroline’s barbell is at 78kg/172 pounds and 48kg/105.8 pounds. She is also using 15kg/33 pound dumbbells. The weights listed below are what I used.
- Hip thrust for 60 seconds (lean back against your bench or step, place barbell on hips, knees are bent and feet are in line with knees, raise and lower hips slowly) (barbell @ 105#)
- 45 second rest
- Repeat #1 & 2 two more times
- Banded RDL for 60 seconds (Romanian deadlift with glute band around thighs just above knees, stand with legs wide enough that there is constant tension on band) (hex trap bar @ 105#)
- 45 second rest
- Repeat #4 & 5 two more times but this time toes are elevated on heel wedges
- RDL for 30 seconds (remove glute band, deadlifts with toes elevated on heel wedges) (hex trap bar @ 105#)
- 15 second rest
- Repeat #7 & 8 three more times
- 45 second rest
- Bridges for 75 seconds (lay on mat, knees bent and feet flat on mat close to glutes, barbell or heavy DB on hips, raise and lower hips in bridge) (barbell @ 86#)
- 30 second rest
- Repeat #11 & 12 two more times
- Banded bridge for 30 seconds (same as #11 except with glute band around thighs just above knees, legs are open wide enough that there is constant tension on band) (barbell@ 86#)
- 15 second rest
- Repeat #14 & 15 three more times
- 45 second rest
- Forward tilt static lunge for 75 seconds (stationary lunge with front foot on heel wedge, hold one DB in same side hand as back leg, torso is hinged forward over front thigh) (one 30# DB)
- 30 second rest
- Repeat #18 & 19 on other leg
- Repeat #18-20
- Repeat #18 body weight/no DBs for 60 seconds
- 15 second rest
- Rear step lunge for 30 seconds (no DBs, reverse step back lunge, front foot is still elevated with heel wedge)
- Repeat #23 & 24 two more times
- Repeat #22-25 on other leg
15 second rest
Finisher:
- Forward and back banded walk for 60 seconds (place glute band around thighs just above knees, walk forward the length of your space then walk backward back to start)
- 15 second rest
- Repeat #1 for 30 seconds
- 5 second rest
- Repeat #3 & 5 three more times (the final rest is actually 10 seconds)
