FUEL Series 30 Min POSTERIOR CHAIN CLUSTERS Workout | Day 28
This workout is aimed at the hamstrings, glutes and entire back muscles using bodyweight and dumbbells. Mainly compound movements to recruit as many muscles during a rep with various tempos, timings, positioning, and changes in dynamics, including ‘explosive’, short bursts, longer sustained efforts or isometrics!
The timer will be on for various durations per set. However, there is a structured format throughout; we will perform a specific movement for 60 seconds with 20 seconds of rest, and we will then perform a similar movement or the same for another three sets. Yet, the duration will either be 20 seconds of work with 20 seconds rest or 30 seconds of work with 10 seconds rest!
Although it might sound a bit confusing, it will all be clearly shown on the screen, so simply follow along!
There is a staple three times during this workout with 20 seconds per part to make a superset!
STAPLE!
BANDED SQUATS
BANDED SQUAT JUMPS/EXPLOSIVE
You can simply either perform ‘explosive’ sumo squats or jumping… depending on your preference!
The dumbbells I am using for your reference are 2 x 15kg for the RDLs, rows, pullovers and forward-leaning lunges.
I also use 1 x 30kg for hip thrusts and sumo deadlifts squat!
30kg
60
HIP THRUST
20 work, 20 rest x3 sets
FASTER PACED!
60
BODYWEIGHT ONLY EXPLOSIVE!
30 work, 10 rest x 3 sets
FASTER PACED!
20/20
STAPLE!
BANDED SQUATS
BANDED SQUAT JUMPS/EXPLOSIVE
15kg
60
RENEGADE ROW
20 work, 20 rest x3 sets
BENT OVER ROW
30kg
60
SUMO DEADLIFT SQUATS
20 work, 20 rest x3 sets
SUMO HOLD (LIFT AT 10 SEC BEEP)
20/20
STAPLE!
BANDED SQUATS
BANDED SQUAT JUMPS/EXPLOSIVE
15kg
60
‘SLOW ECCENTRIC’ PULLOVER
30 work, 10 rest x 3 sets
REGULAR PACE!
60
RDL
20 work, 20 rest x3 sets
RDL
X1 DB FWD LEAN LUNGE
Bodyweight rear step (same side)
Same side!
Same side!
X1 DB FWD LEAN LUNGE
Bodyweight rear step (same side)
Same side!
Same side!
20/20
STAPLE!
BANDED SQUATS
BANDED SQUAT JUMPS/EXPLOSIVE
FINISHER!
The staple supersetted!
20/20/20/20
BANDED SQUATS
BANDED SQUAT JUMPS/EXPLOSIVE
BANDED SQUATS
BANDED SQUAT JUMPS/EXPLOSIVE
This was sooooooo good!
I actually couldn’t get up after the finisher! 😅
A fun combination of compound movements that we love and some higher-intensity movements! You are going to love this one!!
Cx
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Disclaimer: If you are new to exercise or are planning on beginning 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 an alternative to seeking professional medical advice or suggested treatment. Performing any exercise or programme is solely at your own risk.
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