CGX: Intent Program Day 3: ‘Lengthened’ Emphasis (Lower Body)

This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.

OMG this workout felt brutal to me–at least starting at the bridges (#12 below). It was definitely working me well prior to that, but by the end of 4 sets of  bridges my hamstrings were fried. Then we go straight into 4 sets of hamstring roll outs! OMG. And the finisher? Half rep sumo deadlifts that literally finished me off. Another tough and excellent lower body strength workout. I still had some mild soreness from Monday’s lower body workout–I wonder how my glutes and hamstrings will feel tomorrow!

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 side of the screen counting down your intervals and recoveries. During the recovery Caroline previews the next exercise. There is also a bar along the bottom of the screen that counts down the entire workout time as a percentage.

For the hamstring ball roll outs (#16 below), you have the option of doing more bridges but with legs out further so the focus is on the hamstrings.

‘Lengthened’ Emphasis (Lower Body) is 46:08 minutes (this time does not include the optional 6 minute warm up or the 3:20 minute intro, also optional) with a 2:50 minute stretch. Equipment: dumbbells, barbell, yoga block, booty/glute band, stability ball and a fitness mat. Caroline’s barbell is at 58kg/128 pounds. She is also using 30kg/66 pound and 10kg/22 pound dumbbells. The weights listed below are what I used.

1. Sumo deadlift squat for 60 seconds (stand with legs wide and toes turned out, hold one heavy DB by bar with both hands, hinge torso forward deadlift style as you squat) (one 70# DB)
2. 45 second rest
3. Repeat #1 & 2 three more times
4. Curtsy lunge (static) for 60 seconds (stationary cross-back lunge, front foot is elevated on yoga block) (25# DBs)
5. 30 second rest
6. Repeat #4 & 5 on other leg
7. Repeat #4-6
8. Curtsy lunge (rear step) for 60 seconds (step back cross-back lunge, front foot is elevated on yoga block, hold one DB at same side shoulder as front/working leg) (one 25# DB)
9. 30 second rest
10. Repeat #8 & 9 on other leg
11. Repeat #8-10
12. Banded bridges for 60 seconds (lay on back on back on mat, knees bent and feet close to glutes, booty/glute band is around thighs just above knees, legs are open so there is constant tension on the band, a barbell or heavy DB rests on hips, raise and lower hips) (barbell @ 86#)
13. 45 second rest
14. Repeat #12 & 13
15. Remove the band and repeat 12 & 13 two more times
16. Hamstring ball roll out for 60 seconds (lay on back on mat, place calves on stability ball, raise hips and keep them raises as you roll ball in towards glutes then back out)
17. 30 second rest
18. Repeat #16 & 17 three more times
19. Rear step lunge for 60 seconds (step back reverse lunge, front foot is elevated on yoga block) (20# DBs)
20. 30 second rest
21. Repeat #19 & 20 on other leg
22. Repeat #19-21 with one DB in same side hand as front/working leg (one #20# DB)

Finisher:

1. 1/2 rep sumo deadlift squat, 10 reps (stand with legs wide and toes turned out, hold one heavy DB by bar with both hands, hinge torso forward deadlift style as you squat, lower to bottom of squat but only raise halfway) (one 50# DB)
2. Bodyweight full range sumo squat deadlift, 10 reps
3. Repeat #1 & 2 as many times as possible within 4 minutes