Caroline Girvan | FUEL Series 30 Min POSTERIOR CHAIN Circuits Workout | Day 8 @CarolineGirvan | Uploaded June 2022 | Updated October 2024, 3 hours ago.
2 circuits! First circuit aimed towards the glutes and hamstrings, second circuit the back!
This workout will involve hinging during both circuits at points so please take it SLOW!
For single arm bent over rows, you can place non working side hand on opposite knee, lean on a bench or place knee also on a bench if more comfortable for you!
Push ups can be performed on push up bars / hands elevated on a chair!
During RDLs, lower to approximately the knees to feel tension on the hamstrings whilst keeping dumbbells close to the body. You can lower that bit more of you feel confident, upper back not rounding and you are able to maintain form.
Remember every single person will person a movement slightly different, particularly when they have gained the basics of the movement and are able to then manipulate foot stance (toes more in or out), depth (also accounting for variations of weight), holding of weight (dumbbells more infront or on shoulders), grip (a solid grip but relaxing the fingers slightly), and natural tempo they may gravitate towards if no specific tempo is called for. These are my real workouts and I hope to continue to share exactly how I perform the movements so I would say always perform to a rep how feels comfortable for you, particularly the depth and foot stance!
The timer will be on for a majority of the workout 60 se seconds of work with 20 seconds rest inbetween each exercise!
The only deviation from this is the Pullover movement which is 90 seconds in total each time it appears!
We have 2 circuits to work through!
We complete the first circuit, focusing on the hamstrings and glutes, for 2 rounds. We then also complete 2 rounds of the next circuit which focuses on the back!
The dumbbell I am using for the Sumo Deadlifts and Hip Thrusts is 1 x 30kg. For everything else I use 2 x 15kg each!
CIRCUIT 1
X2
HIP THRUST (PAUSE AT TOP)
HAMSTRING THRUST
BAND ONLY!
SQUAT WALK
SUMO DEADLIFT (PAUSE AT BOTTOM)
RDL
BODYWEIGHT SUMO TO RDL
CIRCUIT 2
X2
PULLOVER (90 seconds)
BENT OVER ROW
SINGLE ARM ROTATIONAL ROW
SWITCH SIDE!
Finisher!
1 x 15kg
30/30
LANDMINE ROW
1/2 REP RDL
Ensure you pause ANYTIME you need to! I certainly do!
Train safe, with intent and control!
This workout will demand work from the entire posterior chain so ease into the reps when we reach the RDLs and Sumo Deadlifts!
Day 8 let’s go!
Cx
……………………………………………………………
Useful Links
Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1
5 Minute Warm Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)
Today’s Optional Add-on Workout: youtu.be/NPVIiAvi1hM
20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGU
FUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ
FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdf
My Website: carolinegirvan.com
Caroline Girvan Community: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com
Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
……………………………………………………………
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.
2 circuits! First circuit aimed towards the glutes and hamstrings, second circuit the back!
This workout will involve hinging during both circuits at points so please take it SLOW!
For single arm bent over rows, you can place non working side hand on opposite knee, lean on a bench or place knee also on a bench if more comfortable for you!
Push ups can be performed on push up bars / hands elevated on a chair!
During RDLs, lower to approximately the knees to feel tension on the hamstrings whilst keeping dumbbells close to the body. You can lower that bit more of you feel confident, upper back not rounding and you are able to maintain form.
Remember every single person will person a movement slightly different, particularly when they have gained the basics of the movement and are able to then manipulate foot stance (toes more in or out), depth (also accounting for variations of weight), holding of weight (dumbbells more infront or on shoulders), grip (a solid grip but relaxing the fingers slightly), and natural tempo they may gravitate towards if no specific tempo is called for. These are my real workouts and I hope to continue to share exactly how I perform the movements so I would say always perform to a rep how feels comfortable for you, particularly the depth and foot stance!
The timer will be on for a majority of the workout 60 se seconds of work with 20 seconds rest inbetween each exercise!
The only deviation from this is the Pullover movement which is 90 seconds in total each time it appears!
We have 2 circuits to work through!
We complete the first circuit, focusing on the hamstrings and glutes, for 2 rounds. We then also complete 2 rounds of the next circuit which focuses on the back!
The dumbbell I am using for the Sumo Deadlifts and Hip Thrusts is 1 x 30kg. For everything else I use 2 x 15kg each!
CIRCUIT 1
X2
HIP THRUST (PAUSE AT TOP)
HAMSTRING THRUST
BAND ONLY!
SQUAT WALK
SUMO DEADLIFT (PAUSE AT BOTTOM)
RDL
BODYWEIGHT SUMO TO RDL
CIRCUIT 2
X2
PULLOVER (90 seconds)
BENT OVER ROW
SINGLE ARM ROTATIONAL ROW
SWITCH SIDE!
Finisher!
1 x 15kg
30/30
LANDMINE ROW
1/2 REP RDL
Ensure you pause ANYTIME you need to! I certainly do!
Train safe, with intent and control!
This workout will demand work from the entire posterior chain so ease into the reps when we reach the RDLs and Sumo Deadlifts!
Day 8 let’s go!
Cx
……………………………………………………………
Useful Links
Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1
5 Minute Warm Up: youtu.be/JOoIsy8SX4c (Always warm up before any workout)
Today’s Optional Add-on Workout: youtu.be/NPVIiAvi1hM
20 Minute Extended Stretch and Relax: youtu.be/y87vSUoIMGU
FUEL Series Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXD0AUCqAzmB9c5kyXP1ofQ
FUEL Series Calendar: carolinegirvan.com/fuel-calendar-col.pdf
My Website: carolinegirvan.com
Caroline Girvan Community: facebook.com/groups/carolinegirvan
Instagram: instagram.com/carolinegirvan
Business Enquiries Email: info@carolinegirvan.com
Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
HIIT Workouts: youtube.com/playlist?list=PLhu1QCKrfgPXHHqpj3cBJkNSRwF3P3h2k
……………………………………………………………
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.
