CGX: Cluster Series Day 7: Lower Body

This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. This is another tough lower body workout. Those cluster sets really sneak up on you! For this workout you will do one weighted exercise for 60 seconds then follow it up with body weight cluster sets. In theory they should be easier (and some of them are) but the theme is “slow and deep”, so even the body weight exercises start burning. And the finisher! OMG! Even though it is body weight, all of the isometric holds and 3/4 partial rep squats really started burning to the point my legs weren’t wanting to squat anymore!

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 thee workout time as a percentage.

Lower Body is 41:47 minutes (this time does not include the optional 5:55 minute warm up or the 2:53 minute intro, also optional) with a 2:45 minute stretch. Equipment: dumbbells/barbell, chair or bench, a yoga block and a fitness mat. Caroline’s barbell is at 48kg/105.8 pound. She also uses 30kg/66 pound and 20kg/44 pound dumbbells. The weights listed below are what I used.

1. Regular stance squat for 60 seconds (hold one heavy DB in both hands by bar, as you squat, lower DB toward floor between legs) (one 75# DB)
2. 10 second rest
3. Slow and deep squat for 30 seconds (body weight)
4. Repeat #2 & 3 two more times
5. 30 second rest
6. Repeat #1-5
7. Static lunge for 60 seconds (stationary lunge) (30# DBs)
8. 10 second rest
9. Slow and deep lunge for 30 seconds (body weight with front foot elevated on yoga block)
10. Repeat #8 & 9 two more times
11. 30 second rest
12. Repeat #7-11 on other side of body
13. Repeat #7-12
14. Staggered hip thrust for 60 seconds (lean back against your bench or step, place one heavy DB or barbell on hips, one knee is bent with foot on floor w/ knee in line w/ ankle, other leg is extended with heel on floor so most of the weight is on the other leg, raise and lower hips slowly) (barbell @ 105#)
15. 10 second rest
16. Single leg hip thrust for 30 seconds (no barbell, lean back against bench or step, one knee is bent with foot on floor w/ knee in line w/ ankle, other leg is elevated, raise and lower hips)
17. Repeat #15 & 16 two more times
18. 30 second rest
19. Repeat #14-18 on other leg
20. Repeat #14-19

30 second rest

Finisher: (3 minutes)

1. Body weight slow and deep squat for 60 seconds
2. 10 second rest
3. 3/4 rep faster pace for 30 seconds (body weight squats to a faster pace, lower to bottom of squat but only raise 3/4 of the way so there is constant tension in legs)
4. (no rest) Hold isometrically at bottom of squat for 10 seconds
5. (no rest) Repeat #3
6. (no rest) Repeat #4
7. (no rest) Repeat #3