30 minutes involving resistance to specifically the glute and hamstring muscles through hip extension and hip hinge movement patterns.

The abductors, core and quads will all be working alongside the glutes and hamstrings to move through the pattern with control and aiming for that mind to the muscle connection.

Think about how you are doing the movement throughout…can you improve the next rep even more?

During RDLs, can you ‘exaggerate’ the chest even more?

Hips up and back more?

Dumbbells even closer to body?

Do you feel like pausing slightly longer at bottom allows you to feel this in the hamstrings more?

With hip thrusts and whilst wearing a band, our minds can wonder but try to bring it back to focus on that glute band… pushing against it every second of the hip thrust!

For this workout, you will need some dumbbells, a barbell or even a kettlebell!

Aside from the weight, you will need your mat and a glute band.

I will also be using a small sofa that is quite rigid for hip thrusts. If you prefer, you can perform bridges on the mat.

The dumbbells I am using for your reference are 1 x 30kg and 2 x 17.5kg ok each.

The timer will be on for a majority of the workout 60 seconds of work with 30 seconds rest however towards the end some unilateral movements will involve no specific rest, rather switching to opposite side!

RDL
RDL

BANDED HIP THRUST - SLOW
PAUSED AT TOP HIP THRUSTS
1 1/2 REP HIP THRUSTS

HAMSTRING HIP THRUST
HAMSTRING HIP THRUST

STAGGERED RDL
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

LUNGE TO STAGGERED RDL
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

SINGLE LEG HAMSTRING LIFT
SWITCH SIDE!
SWITCH SIDE!
SWITCH SIDE!

FINISHER!

WEIGHTED HAMSTRING THRUST!

I hope you have as much of an awesome session as I did! My hamstrings were very fatigued after this!!

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.