FUEL Series 30 Min Glutes & Hamstrings Tempo Workout | Day 23


 The dumbbells I am using for your reference are 2 x 15kg for the RDLs and 1 x 30kg for everything else!

X3 30/30/30 HIP THRUST SLOW - HOLD - SLOW STAPLE 30/30/30 SUMO JUMP - DB HOLD - JUMP* X3 60 each RDL SLOW ECCENTRIC RDL PAUSE AT BOTTOM NORMAL PACED RDL STAPLE SUMO JUMP - DB HOLD - JUMP* WEIGHTED HAMSTRING LIFT HOLD! LIFT! HOLD! LIFT! HOLD! STAPLE SUMO JUMP - DB HOLD - JUMP* SINGLE LEG HIP THRUST HOLD! SLOW! SWITCH! HOLD! SLOW! STAPLE SUMO JUMP - DB HOLD - JUMP* X1 LEG HAMSTRING LIFT HOLD! SWITCH SIDE! HOLD! SWITCH! PULSES! SWITCH!

PULSES! FINISHER! 30/30/30… HIP THRUST FASTER PACE ‘SLOW’ BANDED ONLY FASTER PACE ‘SLOW’ BANDED SQUATS ALTERNATING SIDE STEPS!


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