FUEL Series 30 Min GLUTES & HAMSTRINGS Supersets Workout | Day 3

 



The dumbbells I am using for your reference are 2 x 15kg. I also use 1 x 30kg at the beginning of the workout for hip thrusts and sumo squats. X2 30kg HIP THRUST (SLOW PACE) EXPLODE UP! X2 30kg SUMO DEADLIFT SUMO SQUAT JUMPS / PARTIAL REPS X2 2 x 15kg RDL x1 DUMBBELL 1/2 REPS X4 STAGGERED RDL REAR STEP LUNGE (same foot forward) X4 FOOT ELEVATED FWD LEAN LUNGE BODYWEIGHT REAR STEP! FINISHER! BRIDGE BURNOUT! SINGLE LEG BRIDGE BRIDGE JUMP (same side) SAME SIDE BRIDGE! SWITCH SIDE! BRIDGE JUMP (same side) SAME SIDE BRIDGE! SWITCH SIDE! BRIDGE JUMP (same side) SAME SIDE BRIDGE! SWITCH SIDE! BRIDGE JUMP (same side) SAME SIDE BRIDGE! 2 LEGGED BRIDGE! BURN OUT REPS!




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