CGX: P.E. Program Day 29: ‘A very enjoyable session & I am confident you’ll agree!’ (Lower Body)

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

Another tough lower body workout. I definitely enjoyed this one more than Day 27. I had to drop to lighter weights pretty early in the workout. My low back has been feeling “off” the past few days so I was already using lighter weights to prevent it from going out completely then I had to drop to even lighter ones! At the end Caroline gives us some banded mat work that really finished off my glutes and outer thighs/hips. And unlike yesterday’s workout–I do agree that this is an enjoyable session (see title).

This is a superset workout. You will do 2 exercises back to back before you get a 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 49:29 minutes (this time does not include the optional 5:55 minute warm up or 3:04 minute intro, also optional) with a 2 minute stretch. Equipment: dumbbells, barbell, chair/bench, glute/booty band, heel wedge, and fitness mat. Caroline is using a barbell at 58kg/128 pounds. Caroline is also using 15kg/33 pound and 10kg/22 pound dumbbells. The weights listed below are what I used.

1. RDL for 45 seconds (Romanian deadlift) (32.5# DBs first two sets, 30# DBs last set)
2. (no rest) 3/4 rep range f0r 15 seconds (continue deadlift but only lift 3/4 of the way out of the deadlift so there is constant tension on hamstrings) (32.5# DBs first two sets, 30# DBs last set)
3. 30 second rest
4. Repeat #1-3
5. Banded hip thrust for 60 seconds (lean back against your bench or step with booty/glute band around thighs just above knees, legs are open wide so there is constant tension on band, barbell rests on hips, raise and lower hips) (barbell @ 106# first two sets, barbell @ 90# last set)
6. (no rest) Bodyweight only for 45 seconds (same as #5 w/out barbell)
7. 45 second rest
8. Repeat #5-7
9. Repeat #1-8
10. Repeat #1-7
11. Rear step lunge for 60 seconds (reverse step back lunge, front toes are on heel wedge) (20# DBs)
12. (no rest) Bodyweight static lunge for 60 seconds (stationary lunge w/ front toes still elevated on heel wedge)
13. 30 second rest
14. Repeat #11-13 on other leg
15. x1 leg hip thrust for 60 seconds (lean back against your bench or step, knees bent w/one foot on floor, other leg raised, raise and lower hips slowly)
16. (no rest) 1/2 reps for 30 seconds (same position as #15, lift hips to top of thrust but only lower halfway)
17. 30 second rest
18. Repeat #15-17 on other leg
19. Repeat #11-18
20. Paused clamshell for 60 seconds (lay on side on mat, band is around thighs just above knees, knees are bent, lift/open knees keeping insoles of feet together, hold briefly at top of lift)
21. (no rest) Faster tempo for 30 seconds (same as #19 but faster and no pause)
22. (no rest) x1 leg bridge for 60 seconds (remove band, lay on back, one leg is lifted, other foot is on floor close to glutes, raise and lower hips/glutes)
23. 30 second rest
24. Repeat #20-23 on other leg

Finisher: (barbell @ 90#)

1. Hip thrust for 60 seconds 10 seconds (lean back against your bench or step, barbell on hips, knees bent and feet on floor in line w/ knees, raise and lower hips slowly)
2. (no rest) Hold for 5 seconds (lift hips to top of hip thrust and hold isometrically)
3. (no rest) Repeat #1 & 2 three more times