Caroline Girvan - HIGH CALIBRE Hamstrings, Back & Glutes Workout | EPIC Heat | Day 26
Upper, middle and lower back, hamstrings, glutes and of course core all will be strengthened during this posterior chain dumbbell workout! As with the anterior chain (front of the body), the posterior has huge room for muscle building due to the back, glutes and hamstrings. This in turn can help with so many parts of everyday movements, improved posture, reduced risk of injury and ability to lift heavier. Adding muscle to the body largely can generally help increase your metabolic rate so basically increasing the amount of energy your body uses simply being alive! For this posterior chain workout you will need a pair of dumbbells, your mat and a yoga block/thick book! The dumbbells I am using are 15kg each. A lot of these movements involve unilateral work so one side then straight into opposite side, then repeat with no rest! However you are essentially gaining rest on one side at all times! Think about lengthening and contracting the muscles particularly during the single side bent over rows. During Renegade Rows, think that ohh only have the back muscles to lift... everything else is braced including your quads, glutes and core! During the forward lean lunges, these are regular lunges relating to knee alignment, depth and pace but simply tilt forward at hips more to include glutes that bit more. NOTE: the Rotate Renegade Row does not mean a rotational exercise relating to the lower back. The dumbbell is rotating and requires bracing for maximum core stability and activation during this movement! The timer will be on for 30 seconds per exercise most of the way, however rotational renegade rows and stagger RDL to lunge are 1 minute duration each! ALT RENEGADE ROW BENT OVER ROW REST ALT RENEGADE ROW BENT OVER ROW REST STAGGERED RDL STAGGERED RDL (switch) STAGGERED RDL (switch) STAGGERED RDL (switch) REST STAGGERED RDL STAGGERED RDL (switch) STAGGERED RDL (switch) STAGGERED RDL (switch) REST ROTATE SINGLE ARM ROW ROTATE SINGLE ARM ROW (switch) ROTATE SINGLE ARM ROW (switch) ROTATE SINGLE ARM ROW (switch) REST ROTATE SINGLE ARM ROW ROTATE SINGLE ARM ROW (switch) ROTATE SINGLE ARM ROW (switch) ROTATE SINGLE ARM ROW (switch) REST STAGGERED RDL TO LUNGE (1 minute) REST STAGGERED RDL TO LUNGE (switch) REST STAGGERED RDL TO LUNGE (1 minute) REST STAGGERED RDL TO LUNGE (switch) REST ROTATE x1 ARM RENEGADE ROW (1 minute) REST ROTATE x1 ARM RENEGADE ROW (switch) REST ROTATE x1 ARM RENEGADE ROW (switch) REST ROTATE x1 ARM RENEGADE ROW (switch) REST ROTATE x1 ARM RENEGADE ROW (switch) REST ELEVATED REVERSE LUNGE LUNGE TO RDL (same side) REST ELEVATED REVERSE LUNGE (switch) LUNGE TO RDL (same side) REST ELEVATED REVERSE LUNGE (switch) LUNGE TO RDL (same side) REST ELEVATED REVERSE LUNGE (switch) LUNGE TO RDL (same side) Finisher: 30/30/30/30...! X2 dumbbells SUMO SQUAT RDL BENT OVER ROW Drop to x1 dumbbell! SUMO SQUAT RDL BENT OVER ROW A simple and smart session to build your back, hamstrings and glutes!! I love rows and RDLs! And there are plenty in this session!!
Upper, middle and lower back, hamstrings, glutes and of course core all will be strengthened during this posterior chain dumbbell workout! As with the anterior chain (front of the body), the posterior has huge room for muscle building due to the back, glutes and hamstrings. This in turn can help with so many parts of everyday movements, improved posture, reduced risk of injury and ability to lift heavier. Adding muscle to the body largely can generally help increase your metabolic rate so basically increasing the amount of energy your body uses simply being alive! For this posterior chain workout you will need a pair of dumbbells, your mat and a yoga block/thick book! The dumbbells I am using are 15kg each. A lot of these movements involve unilateral work so one side then straight into opposite side, then repeat with no rest! However you are essentially gaining rest on one side at all times! Think about lengthening and contracting the muscles particularly during the single side bent over rows. During Renegade Rows, think that ohh only have the back muscles to lift... everything else is braced including your quads, glutes and core! During the forward lean lunges, these are regular lunges relating to knee alignment, depth and pace but simply tilt forward at hips more to include glutes that bit more. NOTE: the Rotate Renegade Row does not mean a rotational exercise relating to the lower back. The dumbbell is rotating and requires bracing for maximum core stability and activation during this movement! The timer will be on for 30 seconds per exercise most of the way, however rotational renegade rows and stagger RDL to lunge are 1 minute duration each! ALT RENEGADE ROW BENT OVER ROW REST ALT RENEGADE ROW BENT OVER ROW REST STAGGERED RDL STAGGERED RDL (switch) STAGGERED RDL (switch) STAGGERED RDL (switch) REST STAGGERED RDL STAGGERED RDL (switch) STAGGERED RDL (switch) STAGGERED RDL (switch) REST ROTATE SINGLE ARM ROW ROTATE SINGLE ARM ROW (switch) ROTATE SINGLE ARM ROW (switch) ROTATE SINGLE ARM ROW (switch) REST ROTATE SINGLE ARM ROW ROTATE SINGLE ARM ROW (switch) ROTATE SINGLE ARM ROW (switch) ROTATE SINGLE ARM ROW (switch) REST STAGGERED RDL TO LUNGE (1 minute) REST STAGGERED RDL TO LUNGE (switch) REST STAGGERED RDL TO LUNGE (1 minute) REST STAGGERED RDL TO LUNGE (switch) REST ROTATE x1 ARM RENEGADE ROW (1 minute) REST ROTATE x1 ARM RENEGADE ROW (switch) REST ROTATE x1 ARM RENEGADE ROW (switch) REST ROTATE x1 ARM RENEGADE ROW (switch) REST ROTATE x1 ARM RENEGADE ROW (switch) REST ELEVATED REVERSE LUNGE LUNGE TO RDL (same side) REST ELEVATED REVERSE LUNGE (switch) LUNGE TO RDL (same side) REST ELEVATED REVERSE LUNGE (switch) LUNGE TO RDL (same side) REST ELEVATED REVERSE LUNGE (switch) LUNGE TO RDL (same side) Finisher: 30/30/30/30...! X2 dumbbells SUMO SQUAT RDL BENT OVER ROW Drop to x1 dumbbell! SUMO SQUAT RDL BENT OVER ROW A simple and smart session to build your back, hamstrings and glutes!! I love rows and RDLs! And there are plenty in this session!!