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April 25, 2022

Hamstrings it is!

A combination of hip flexion and extension to put load on the hamstrings using dumbbells.

Although structured time for work and rest, the timer is only a guide. Never any need to feel rushed into position or to perform that first rep. The slower the better today. A lot of time under tension and this will really require you to be ‘present’ with each lift.

Here are just some simple cues to think about during the Romanian Deadlifts that We find useful:

• knees ‘soft’ throughout
• No need to lower weight past knees
• Neutral spine (slight arch to back is fine!)
• Braced core
• Don’t hold breath
• Neck elongated and inline with spine as best you can
• Weight close to body the entire time
• Ease into those first few reps in particular
• During isometrics at bottom if a slight pause, think about hips up and back even more, open chest even more and try to relax breath!

The dumbbells Content Creator is using for your reference are 2 x 17.5kg each. We will also be using 1 x 30kg for the Hamstring thrusts and 1 x 12.5kg for the balancing staggered RDL.

Aside from dumbbells, you will need a chair or bench for Hamstring thrusts!

Every set will be different so technically no repeat! However of course if movement is on one side such as Staggered RDLs, the next set will be the opposite side!

The timer will be on for the workout 60 seconds per exercise with 30 seconds rest inbetween each set!

15kg
SLOW ECCENTRIC RDL
PAUSED RDL
NORMAL TEMPO RDL

SLOW ECCENTRIC STAGGERED RDL
SWITCH SIDE!
1 1/2 REP STAGGERED RDL
SWITCH SIDE!

STAG RDL TO LUNGE
SWITCH SIDE!

12.5kg
BALANCE RDL
SWITCH SIDE!

HAMSTRING THRUST ‘SLOW’
HOLD!
FULL RANGE - HOLD - FULL RANGE 20/20/20

X1 LEG HAMSTRING THRUST
SWITCH SIDE!

FULL RANGE - HOLD - FULL RANGE 30/15/15
SWITCH SIDE!

FINISHER!

17.5kg
RDL x2 DUMBBELLS
RDL x 1 DUMBBELL!

By the time the finisher came, the hams were pretty tired so We would ensure to take it slow and ensure each rep is as good as the very first set in this workout!

How could you not feel ready to take on the rest of your week with positivity after a Monday session like this!!?🤩

Cx

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Useful Links

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5 Minute Warm Up: youtu.be/c0VxUFHdYzs (Always warm up before any workout)
Today’s Optional Add-on Workout: youtu.be/k8_EmzD1trk
20 Minute Stretch and Relax: youtu.be/y87vSUoIMGU

IRON Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPWmStsg7imo5EQ0zmkxymJ2
IRON Series Calendar: carolinegirvan.com/IRON-Series-Calendar.pdf
Website: carolinegirvan.com
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Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k

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Disclaimer: If you are new to exercise or planning on embarking on 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 meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.

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