CGX: Cluster Series Day 9: Glutes & Hamstrings

This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page. Having already experienced 8 of her other Cluster Series workouts, I came at this lower body workout more conservatively. Because of that, this workout didn’t kill me like most of the others did. It still worked my glutes and hamstrings very well, but since I was using lighter than normal weights (for me) for the first 2/3 of the workout, I was still feeling strong when I got to the bridges and hip thrusts. I was not conservative there and that is when the burn really started! Especially that finisher! It definitely “finished” off my glutes! Additionally, after each straight set + cluster set you get 45 seconds of rest. So that also went a long way in helping me come to the next set strong.

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.

Glutes & Hamstrings is 45:31 minutes (this time does not include the optional 5:55 minute warm up or the 2:53 minute intro, also optional) with a 4 minute stretch. Equipment: dumbbells, barbell, chair/bench, glute band, heel wedges and a fitness mat. Caroline’s barbell is at 68kg/150 pound and 48kg/106 pounds. She also uses 17.5kg/38.5 pound and 15kg/33 pound dumbbells. The weights listed below are what I used.

1. Staggered RDL for 60 seconds (single leg deadlift, back/non-working leg is in kickstand, toe of working leg is elevated on heel wedge) (one 37,5# DB)
2. 10 second rest
3. Repeat #1 for 15 seconds but only lift partially out of deadlift so there is constant tension on hamstring)
4. Repeat #2 & 3 three more times
5. 45 second rest
6. Repeat #1-5 on other leg
7. Repeat #1-6 (one 35# DB)
8. Forward tilt Bulgarian lunge for 60 seconds (static/stationary lunge, back leg is elevated on chair or step, hold one DB in same side hand as back leg, torso hinges forward over front thigh) (one 27.5# DB)
9. 10 second rest
10. Repeat #8 for 15 seconds w/out DB (body weight)
11. Repeat #9 & 10 three more times
12. 45 second rest
13. Repeat #8-12 on other leg
14. Repeat #8-13 (one 25# DB)
15. Glute bridge for 60 seconds (lay on back on mat, knees bent and feet close to glutes, barbell or heavy DB rests on hips, raise and lower hips) (barbell @ 86#)
16. 10 second rest
17. Repeat #15 to a faster pace for 15 seconds
18. Repeat #16 & 17 three more times
19. 45 second rest
20. Repeat #15-19
21. Banded hip thrusts for 60 seconds (lean back against your bench or step, place one heavy DB or barbell on hips, glute band is round thighs just above knees, legs are open so there is constant tension on band, knees bent and and feet on floor w/ knees in line w/ ankles, raise and lower hips slowly) (barbell @ 105#)
22. 10 second rest
23. Banded hip thrusts w/out barbell for 15 seconds (done at a fast pace)
24. Repeat #22 & 23 three more times

45 second rest

Finisher: (2:40 minutes)

1. Banded hip thrust w/ barbell for 60 seconds (same as #22 above) (barbell @ 105#)
2. 10 second rest
3. Banded hip thrusts w/out barbell for 15 seconds
4. Hold isometrically at top of thrust for 10 seconds (keep constant tension on glute band)
5. Repeat #3 & 4 two more times
6. Repeat #3