IRON Series 30 Min Posterior Chain Workout – Glutes, Hamstrings, Back | 13

30 minutes all aimed at building muscle within the posterior chain! The posterior chain is basically all of the muscles within the posterior of the body including the hamstrings & glutes, erector spinae muscles, trapezius muscles at the upper back and those rear deltoids of the shoulder joint. That said, those biceps and quads will be involved during the rows and sumo squats! There is always cross over so even if we are performing rows, the mid and upper back, lats, rear delt, core and even lower body for stability are challenged too!

The dumbbells I am using for your reference are 2 x 17.5kg for the back exercises and RDLs, and using 1 x 30kg for the hip thrusts and sumo squats!

In this demanding workout, the timer will be on 60 seconds of work per exercise with 30 seconds rest inbetween each set!

RENEGADE ROW
ROTATIONAL ROW
SWITCH SIDE!
DEADSTOP ROW
SWITCH SIDE!

RDL (SLOW ECCENTRIC)
RDL (PAUSE AT BOTTOM)
STAGGERED RDL (SLOW ECCENTRIC)
SWITCH SIDE!
STAGGERED RDL (1 1/2 REP)
SWITCH SIDE!

SUMO DEADLIFT SQUAT (slow eccentric)
SUMO DEADLIFT SQUAT (pause at bottom)

HIP THRUST (SLOW)
HIP THRUST (PAUSE AT TOP)
HIP THRUST (PULSE AT TOP)
HIP THRUST (NO BAND)

FINISHER!

30/30/30/30

SUMO SQUAT
1/2 REPS!
FULL RANGE BODYWEIGHT ONLY!
1/2 REPS!

This was an amazing workout! Honestly I’ve part of my posterior chain was challenged and I finished feeling incredible.

I hope you feel just as incredible after as I do!

Cx

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Useful Links

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5 Minute Warm Up: https://youtu.be/c0VxUFHdYzs (Always warm up before any workout)
Today’s Optional Add-on Workout: https://youtu.be/WWu9E0terf4
20 Minute Stretch and Relax: https://youtu.be/y87vSUoIMGU

IRON Series Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPWmStsg7imo5EQ0zmkxymJ2
IRON Series Calendar: https://carolinegirvan.com/IRON-Series-Calendar.pdf
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Caroline Girvan Community: https://facebook.com/groups/carolinegirvan
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Business Enquiries Email: info@carolinegirvan.com

Ab Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k

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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.