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 I am 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

STAPLE
SUMO JUMP - DB HOLD - JUMP*

WEIGHTED HAMSTRING LIFT
HOLD!
LIFT!
HOLD!
LIFT!
HOLD!

STAPLE
SUMO JUMP - DB HOLD - JUMP*

SINGLE LEG HIP THRUST
HOLD!
SLOW!
SWITCH!
HOLD!
SLOW!

STAPLE
SUMO JUMP - DB HOLD - JUMP*

X1 LEG HAMSTRING LIFT
HOLD!
SWITCH SIDE!
HOLD!
SWITCH!
PULSES!
SWITCH!
PULSES!

FINISHER!

30/30/30…

HIP THRUST FASTER PACE
‘SLOW’
BANDED ONLY FASTER PACE
‘SLOW’
BANDED SQUATS
ALTERNATING SIDE STEPS!

You know by the staple this session is going to be extremely challenging but very rewarding!

Prepare for the glutes and hamstrings to be worked hard!

Cx

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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.