IRON Series 30 Min Hamstrings Workout - Hip Extension & Flexion | 16

Hamstrings it is!
A combination of hip flexion and extension to put load on our hamstrings using dumbbells.
Although structured time for work and rest, the timer is only a guide. Never any need to feel rushed into position or to perform that first rep. The slower the better today. A lot of time under tension and this will really require you to be ‘present’ with each lift.
Here are just some simple cues to think about during the Romanian Deadlifts that I find useful:
• knees ‘soft’ throughout
• No need to lower weight past knees
• Neutral spine (slight arch to back is fine!)
• Braced core
• Don’t hold breath
• Neck elongated and inline with spine as best you can
• Weight close to body the entire time
• Ease into those first few reps in particular
• During isometrics at bottom if a slight pause, think about hips up and back even more, open chest even more and try to relax breath!
The dumbbells I am using for your reference are 2 x 17.5kg each. I will also be using 1 x 30kg for the Hamstring thrusts and 1 x 12.5kg for the balancing staggered RDL.
Aside from dumbbells, you will need a chair or bench for Hamstring thrusts!
Every set will be different so technically no repeat! However of course if movement is on one side such as Staggered RDLs, the next set will be the opposite side!
The timer will be on for the workout 60 seconds per exercise with 30 seconds rest inbetween each set!
15kg
SLOW ECCENTRIC RDL
PAUSED RDL
NORMAL TEMPO RDL
SLOW ECCENTRIC STAGGERED RDL
SWITCH SIDE!
1 1/2 REP STAGGERED RDL
SWITCH SIDE!
STAG RDL TO LUNGE
SWITCH SIDE!
12.5kg
BALANCE RDL
SWITCH SIDE!
HAMSTRING THRUST ‘SLOW’
HOLD!
FULL RANGE - HOLD - FULL RANGE 20/20/20
X1 LEG HAMSTRING THRUST
SWITCH SIDE!
FULL RANGE - HOLD - FULL RANGE 30/15/15
SWITCH SIDE!
FINISHER!
17.5kg
RDL x2 DUMBBELLS
RDL x 1 DUMBBELL!
By the time the finisher came, my hams were pretty tired so I would ensure to take it slow and ensure each rep is as good as the very first set in this workout!
How could you not feel ready to take on the rest of your week with positivity after a Monday session like this!!?🤩
Cx
……………………………………………………………
Useful Links
Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: ruclips.net/user/c...
5 Minute Warm Up: • 5 Min Full Body Warm U... (Always warm up before any workout)
Today’s Optional Add-on Workout: • 5 Minute Leg Workout |...
20 Minute Stretch and Relax: • UNWIND 20 Min Full Bod...
IRON Series Playlist: • IRON Series
IRON Series Calendar: carolinegirvan...
My Website: carolinegirvan...
Caroline Girvan Community: / carolinegirvan
Instagram: / carolinegirvan
Business Enquiries Email: [e-mail]
Ab Workouts: • Ab / Core Workouts
Cardio Workouts: • Cardio
HIIT Workouts: • HIIT Workouts
……………………………………………………………
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.