FUEL Series 30 Min GLUTE & HAMSTRING COMPLEX Workout | Day 13

From the creator

Here we go! You know by the title, this format is going to be an awesome session for the entire lower body…with a focus on the glutes & hamstrings! The dumbbells I am using for your reference are 1 x 30kg for the staple and 1 x 15kg for everything else! Aside from dumbbells, all you will need for this workout is your mat and a chair/bench for Bulgarian lunges! The timer will be on for 120 seconds per complex with 30 seconds rest in between each complex! STAPLE: SUMO DEADLIFT x10 BODYWEIGHT SUMO SQUATS x10 BULGARIAN LUNGE x10 STAGGERED RDL x10 Same leg in front BULGARIAN LUNGE x10 STAGGERED RDL x10 Same leg in front STAPLE: SUMO DEADLIFT x10 BODYWEIGHT SUMO SQUATS x10 STATIC LATERAL LUNGE x10 BODYWEIGHT STEP INTO LUNGE x10 STATIC LATERAL LUNGE x10 BODYWEIGHT STEP INTO LUNGE x10 STAPLE: SUMO DEADLIFT x10 BODYWEIGHT SUMO SQUATS x10 BODYWEIGHT BULGARIAN LUNGE x10 LUNGE TO HAND TAP x10 BODYWEIGHT BULGARIAN LUNGE x10 LUNGE TO HAND TAP x10 STAPLE: SUMO DEADLIFT x10 BODYWEIGHT SUMO SQUATS x10 SINGLE LEG GLUTE BRIDGE x10 SWITCH SIDE x10 SINGLE LEG HAMSTRING LIFT x10 SWITCH SIDE x10 FINISHER! 60/60/30 ‘SLOW’ SUMO SQUATS EXPLOSIVE HOLD! Ensure you enjoy your reps! Go at your own pace…in fact, you might for example perform the first exercise at a slower pace than me, then actually work through the second exercise at a slightly faster pace than I do! Please feel free to make any changes to exercises and angles such as forward tilting during lateral lunges when at the

Published 2022-06-15 · Watch on YouTube ↗
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