This is a workout from Caroline Girvan‘s CGX app. For more info on Caroline’s App, see the CGX App page.
This was definitely a great workout to close out the “pre” exhaust portion of the P.E. program. It kicked my a$$. Since I previewed it and knew what was in store for me, I lowered the weight on my barbell for the hip thrusts. They still kicked my a$$. In the course of this workout you will do SIX sets of deadlifts followed immediately by hip thrusts. By the time we got to the forward tilt lunges near the end, it felt like torture. Caroline looked as if she was suffering as well. My lower body is fried. Caroline even gave us a decent stretch afterward with some pigeon pose but I needed more so added on a longer lower body stretch. And that’s it for Pre-Exhaust. When I return to the P.E. Program in 4 weeks I will be doing “post” exhaust workouts.
This is a superset workout. You will do 2 exercises back to back, each for 60 and 75 seconds before you get a 30 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 along the bottom of the screen that counts down the entire workout time as a percentage.
Lower Body is 47:06 minutes (this time does not include the optional 5:55 minute warm up or 3:02 minute intro, also optional) with a 2:30 minute stretch. Equipment: dumbbells, step/bench, glute/booty band, heel wedge and fitness mat. Caroline is using a barbell at 58kg/128 pounds. She is also using 30kg/66 pound and 15kg/33 pound dumbbells. The weights listed below are what I used.
- Banded RDL for 60 seconds (Romanian deadlift w/ glute band around thighs just above knees, stand with legs wide enough so there is constant tension on band) (hex deadlift bar @ 100#)
- (no rest) Banded hip thrust for 75 seconds (lean back against your bench or step, 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, barbell is on hips, raise and lower hips slowly) (barbell @ 90#)
- 30 second rest
- Repeat #1-3 three more times
- Banded bodyweight bridge for 60 seconds (band is still around thighs just above knees, lay on back on mat with knees bent and feet close to glutes, legs are open so there is constant tension on band, raise and lower hips)
- (no rest) Sumo deadlift squat for 75 seconds (quickly remove glute band, stand with legs wide and toes turned out, hold one DB bar bar w/ both hands, torso is hinged forward deadlift style) (one 65# DB)
- 30 second rest
- Repeat #5-7 two more times
- RDL for 60 seconds (no band) (hex deadlift bar @ 100#)
- Hip thrust for 75 seconds (same as #2 w/out the band) (barbell @ 90#)
- 30 second rest
- Repeat #9-11
- Bodyweight forward tilt lunge (stationary lunge, toes of front foot are elevated on heel wedge, torso is hinged forward over front thigh)
- (no rest) Continue the forward tilt lunge for 75 seconds holding one DB in same side hand as back leg (one 25# DB)
- 30 second rest
- Repeat #13-15 on other leg
- Repeat #13-16 two more times
Finisher:
- Banded lateral walk for 60 seconds (band is around thighs just above knees, side step the length of your space then back to start)
- (no rest) Alternating steps for 60 seconds (single side steps side to side)
