Slow, fast, slow, fast… here we go! Glutes and hamstrings will be working using various techniques!
All of the staple compound movements including hip thrusts, sumo squat deadlifts and RDLs, plus some more plyometric movements to increase the heart rate too!
The staple is a combination of dynamic, static and explosive to hit the glutes, hamstrings and cardiovascular system!
Working on the lengthening of the hamstrings using RDLs and shortening of the hamstrings using hamstring lifts!
The timer will be on for a range of different durations ranging from a single set, supersets being 30/30, trisets being 30/30/30! The rest period each time will be 30 seconds.
We have a staple in this session, and it is a sumo squat sumo (or explosive drive-up sumo squat if you prefer no jumping) for 30 seconds, then into a sumo squat deadlift hold for 30 seconds using a weight before we return for another 30 seconds to those jumps/explosive sumos! The staple will appear four times in total!
The dumbbells Content Creator is using for your reference are 2 x 15kg for the RDLs and 1 x 30kg for everything else!
X3 30/30/30 HIP THRUST SLOW - HOLD - SLOW
STAPLE 30/30/30 SUMO JUMP - DB HOLD - JUMP*
X3 60 each RDL SLOW ECCENTRIC RDL PAUSE AT BOTTOM NORMAL PACED RDL
Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7 Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
Disclaimer: If you are new to exercise or are planning on beginning a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not an alternative to seeking professional medical advice or suggested treatment. Performing any exercise or programme is solely at your own risk.