Hamstrings, glutes, lower back and adductors all targeted in this 15 minute Romanian deadlift focused session!

For this workout you will need a pair of dumbbells or one heavier dumbbell/barbell/kettlebell. I also use a mat to set my dumbbells on and for cool down.

The dumbbells I am using for your reference are 15 kg each.

Each exercise is performed for two sets!

Timer is 40 seconds of work, 20 seconds rest!

PAUSE AT BOTTOM RDL
PAUSE AT BOTTOM RDL
FULL RANGE RDL
FULL RANGE RDL
1 1/2 REP RDL
1 1/2 REP RDL
PULSES RDL
PULSES RDL
STAGGERED RDL
STAGGERED RDL (switch)
1 1/2 REP RDL
1 1/2 REP RDL
1/2 REP RDL
1/2 REP RDL

Finisher:

20/20/20

Full range x 2 dumbbells
Full range x 1 dumbbell
Pulses x 1 dumbbell

Make sure to EASE into this movement. Warming up for 5 minutes at least is important and ensuring muscles are ready.

If you have any problems feeling this move in the hamstrings, I suggest you practice bodyweight only. Aim to lower down, hands close to body, chest open, pushing hips back, knees soft until you feel a stretch.

Please do not aim to reach the floor. I definitely aim to deepen the depth but this is gradually.

Perfect short yet intense workout... aim to make each rep count!!



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Always ensure you warm up before any workout, here is my recommended Warm Up Routine: https://youtu.be/PzyzfjtNHb0

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Programs

EPIC Beginner: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
EPIC I: https://www.youtube.com/playlist?list=PLhu1QCKrfgPW3VAMHM-wefcO4ZyXf6cwt
EPIC II: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVI4oP_bKz1NvbPgsRaE8AQ

Series

HIIT It Hard Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVTB_TE6neJ5oF0IeJWa5bh
Kettlebell Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUU1z33ILvaZf7fhkj7WUDN
Strong & Lean Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXyo2pCekpZQGtiBCppiDDk
5x 1 Hour Workout Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPXwu9GdPKYGVaprI1ZTMdq2

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Caroline Girvan
PO BOX 115

County Antrim
Northern Ireland
BT38 8WB

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. Disclaimer: As an Amazon Associate I earn from qualifying purchases