CGX: P.E. Program Day 5: ‘Ending as we began… bridges!” (Lower Body)

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

The title of this workout is appropriate. Not just because it literally happens, but because it really makes you take notice of how different the exercise feels at the end of the workout. I felt it at the beginning. 4 sets of weighted bridges (3 of them banded) is definitely going to sting. But then returning to them at the very end after doing all of the other exercises–those glute muscles were singing! As usual from Caroline, an excellent lower body glute focused workout.

This is a superset workout. You will do 2 exercises back to back, each for 60, 45 or 30 seconds before you get a 30 or 45 second recovery. 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 superset. There is also a bar at the bottom of the screen that counts down the entire workout time as a percentage.

Lower Body is 45:46 minutes (this time does not include the optional 5:55 minute warm up or 2:44 minute intro, also optional) with a 2:30 minute stretch. Equipment: dumbbells, glute/booty band, heel wedge and fitness mat. Caroline is using a barbell at 58kg/128 pounds. She is also using 30kg/66 pound, 15kg/33 pound and 10kg/22 pound dumbbells. The weights listed below are what I used.

1. Banded bodyweight bridge for 45 seconds (lay on mat with knees bent and feet close to glutes, glute band is around thighs just above knees, legs are open so there is constant tension on the band, lift and lower hips in bridge)
2. (no rest) Weighted bridge for 60 seconds (same as #1 but barbell rests on hips) (barbell@ 86#)
3. 45 second rest
4. Repeat #1-3 two more times
5. Bodyweight bridge for 60 seconds (repeat #1 w/out the glute band)
6. (no rest) Repeat #2 w/out the glute band for 60 seconds
7. 45 second rest
8. Full range sumo squat for 45 seconds (stand with legs wide and toes turned out, hold one heavy DB by bar with both hands) (one 70# DB)
9. (no rest) 3/4 rep range for 30 seconds (repeat #8, lowering to bottom of squat but only raising 3/4 of the way) (one 60# DB)
10. 45 second rest
11. Repeat #8-10 two more times
12. Static bodyweight forward tilt lunge for 60 seconds (stationary lunge, front foot is elevated on heel wedge, torso is hinged forward over front thigh)
13. (no rest) Weighted version for 60 seconds (same as #12 but holding one DB in same side hand as back leg) (one 25# DB)
14. 30 second rest
15. Repeat #12-14 on other leg
16. Repeat #12-15
17. Repeat #12
18. (no rest) Rear step forward tilt with weight for 60 seconds (reverse step back lunge, front foot is elevated on heel wedge, torso is hinged forward over front thigh, holding one DB in same side hand as back leg) (one 20# DB)
19. 30 second rest
20. Repeat #17-19 on other leg
21. Slow eccentric staggered RDL for 30 seconds (single leg deadlift, back non-working leg is in kickstand, foot of working leg is elevated on heel wedge, lower slowly and raise out of deadlift at normal speed) (one 35# DB)
22. (no rest) 3/4 rep range for 30 seconds (single leg deadlift, lower to bottom of deadlift but only raise 3/4 of the way) (one 35# DB)
23. 30 second rest
24. Repeat #21-23 on other leg
25. Repeat 21-24 two more times

Finisher:

1. Banded bodyweight bridge for 60 seconds (lay on mat with knees bent and feet close to glutes, glute band is around thighs just above knees, legs are open so there is constant tension on the band, lift and lower hips in bridge)
2. (no rest) Weighted bridge for 60 seconds (same as #1 but barbell rests on hips) (barbell@ 86#)