IRON Series 30 Min Superset Glutes and Hamstrings Workout | 23

Supersets today!! I hope you are ready to set your hamstrings and glutes alight! Primarily compound movements with some bodyweight towards the end, we will place demand on the hamstrings, glutes and core throughout to warrant the body to build muscle in the lower body.

Supersets, so no specific rest inbetween each set but as always, take those extra seconds to ensure you feel safe, stable and proper alignment before you lift/lower.

The dumbbells I am using for your reference is 1 x 30kg dumbbell.

I also use 2 x 15kg dumbbells for the RDLs.

Aside from your weights, you will need a mat and a chair for hip thrusts. I also use a glute band (fabric with high resistance) placed just above my knees!

The timer will be on for 45 seconds per exercise with the superset with then 30 seconds rest inbetween each superset!

X3
30kg
RDL (SLOW ECCENTRIC)
SUMO DEADLIFT (SLOW ECCENTRIC)

X3
SLOW BANDED HIP THRUST
FASTER PACE!

X3
SLOW HIP THRUST
HAMSTRING THRUST

X3
GLUTE BRIDGE
HAMSTRING BRIDGE

BODYWEIGHT SINGLE LEG BRIDGE
SAME LEG HAMSTRING BRIDGE!

SINGLE LEG BRIDGE (switch side)
SAME LEG HAMSTRING BRIDGE!

FINISHER!

BANDED BRIDGES COMBO!

Although a glute and hamstring workout, the entire posture chain is worked including the entire back (including those lats) during those RDLs!

We finish with something just to increase the intensity and leave you feeling finished!!

Cx

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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.