Hamstring focused lower body session with a lot of work involving the glutes too and beginning with some core specific work! Starting with some core to help strengthen the entire core and provide protection for the lower back.

All you will need for this workout is your mat and a pair of dumbbells. The dumbbells I am using for your reference are 15kg each.

The timer will be on for the core portion at the beginning for 50 seconds of work, 10 seconds rest. The last 10 seconds of the 50 seconds will be a hold! Simply listen out for the beep!

All of the following are followed by a 10 second hold!

Deadbug (one side)
Deadbug (switch)
Double Deadbug
Hip lift to leg lower
Plank saw
Long plank
Low plank side knee tuck
High plank knee tuck
Low plank side knee tuck
High plank knee tuck
Side lying hollow
Side plank to hollow
Side lying hollow
Side plank to hollow
Plank with alt leg/arm raise

The lower body portion is 40 seconds of work, 20 seconds of rest!

Sumo Squats - 3 sets
Sumo deadlift squat - 3 sets
RDL - 3 sets
Good mornings - 3 sets
Forward lean lunges - 2 sets each side
American version - 3 sets
Staggered RDL - 2 sets per side
Kneeling to staggered RDL - 2 sets per side

When we come to the mat, no rest! All of these are followed by a 20 second hold!

Single leg lift
Single leg lift
Double march
Double up & down

Last set is 20 seconds per exercise!
Single leg hold
Single leg hold
Double leg hold!

I love the slow pace of these workouts for that mind to muscle contraction. Also the slow descent into the stretch of the RDLs to really focus on lengthening and using the hamstrings!

Remember if you feel anything in the lower back, either perform bodyweight to get your alignment correct. Think about long spine, fold at hips and hips back. Slight bend at knee and only lower or where you feel stretch in hamstrings and are able to maintain that long back!

You will finish feeling awesome after this... and worked!!!

Please ensure you warm up. Here’s my recommended Warm Up Routine: https://youtu.be/PzyzfjtNHb0

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My Other Videos

20 Min UNWIND Stretch Routine: https://youtu.be/y87vSUoIMGU
10 Min STELLAR Ab Workout: https://youtu.be/kjH0HnC7370
30 Min COOL Cardio Workout: https://youtu.be/l3SuTllp8nw

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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