Overload Day 3: 30-Minute Glutes & Hamstrings Workout | Base, Build Endurance

If you want to build stronger glutes and hamstrings, this is the workout for you. It's day three of our Overload 30 program and you can get the full program when you click the link in the description below. All right, you guys, welcome to day three of Overload 30. We're back to legs. Overload 30 is our progressive overload strength training program. Which is why we've given you this awesome PDF download where you can track your weights and your reps for every exercise. Because the goal is progressively building strength throughout this program. And as you come back to it, if you want this PDF download and the entire program, click the link in the description below and it's yours for free. Now let's jump into today's workout. I'm really excited about it. We are hitting all the glutes and the hamstrings. So day one we hit glutes and quads. Today is glutes and hamstrings. So deadlifts. We're going to be hitting those today and I'm really excited. All you're going to need are some dumbbells. I have anywhere from 2020 to 25 pound dumbbells. You'll see. I have the bench brought back in that we used in day two. If you don't have a bench, don't worry. I'm just going to be using it from Hip Thrust. But Rachel will show you how you can do dumbbell glute bridges from the ground. I'm also going to be using a thick glute band as a glute hack. I'm going to show you for Hip Thrust, but again, you can do it by just placing a dumbbell across your hips as well. So follow along with Rachel for modifications or stick with me. Today's workout looks like this. You got two big sets, two big circuits. Each circuit has three moves. A base move, then a build move, then an endurance move. Base build, endurance. Okay, we're going to call it bbe. It's a new format for you guys. You're going to do each exercise for 40 seconds on followed by 20 seconds of rest. You're going to do these circuits times three sets for maximum strength building. We've got a fun glute burnout for you at the end. And then you know what's coming. Your two minute HIIT finisher at the end of every overload 30 workout. You ready, Rach? Let's go, let's go. We're gonna start with a good warm up. So hands are gonna come behind the Head. We're gonna go. Good morning. Side step squat. So hips go back, stand tall, step to your right, drop into a squat, come back together. Hips go back, stand tall, step to your left. Nice. So, one. Good morning. Hips are back. One. Side step squat. Hips are down, hips go back. Initiate with a hip hinge, then step to the side. Okay. Soft bend in those knees on that hinge, warming up the hamstrings. Lengthen through the hamstrings. Drive the hips forward. Drop the hips here. Nice. Lengthen, stand, drop. One more to the left. Lengthen, stand, drop. Let's just hold it here. We're going to take a wider sand squat hinge over so we hit more of our glutes and hammies down and up. This is a glute bias squat, which you'll be seeing in circuit number one today. Little glute bias squat action. This hinge forward puts more tension on my glutes and hamstrings. Lengthens through that. That muscle contract and lengthen for four. Nice work. Three. Awesome job. Two and one. We're bringing back the split lunge split deadlift because I love it. So let's warm it up. Split lunge, stand, split deadlift stand. So imagine holding weights right here. One lunge, one hinge into a deadlift. One strong lunge, one strong hinge and deadlift. One strong lunge, dropping the back knee. Then you break at the hips. Okay? Here the knee goes down. Shoulders are stacked here. Shoulders come to the ground right there. One more. Nice work. Right there. Drive it up. Let's go for some high knees. Get them up for eight. Seven, six. You got it. Five, four, three, two. Switch it. Left foot forward, right foot back. Give me that split lunge into that split deadlift, right? Drop the back knee to the ground. Stand tall, hinge and reach. So you're doing this with weights lengthening through that front one. I just love this move. We did it in perform 20, our last program, and I just love. I just love the move. So I'm bringing it back. I was so sore from this move. I was like, do I need medical attention? Like, this one destroys me. It isolates those glutes and hammies. Last one right here. Nice. This time, bring it up. Let's go for some butt kicks. Heels to the glutes for eight. 7, 6, 5, 4, 3, 2, 1. Let's hit the deck, find a plank position. We're going to do Spiderman. Step ins into the world's greatest stretch. My favorite. Right foot outside right hand. Big easy twist. Gaze follows Fingertips. Now drop the elbow down towards the mat. Open those hips. Set it down. Switch it out. Left foot outside left hand. Big easy twist. Open up through those glutes. Open up through those hips. Nice. Drop the elbow. Set it down. Do it again. Right foot outside right hand. Big easy twist. Love this one on leg day. So good. Open it up. Drop that elbow, opening those hips. Plant on the left. Big open, big drop. Nice work. From here, come down to all fours. Little cat cow action. Drop the belly. Just wag your tail. Wag your tail. Nice. Now reverse it. Pull the hip bones towards the wrist and wag your tail. Again. Nice. Do it again. Drop the belly, lift the chin. Wag your tail. Nice work. From here, I'm going all the way down onto my belly. Okay. Deadlifts often we can hear people. People saying that it hurts their low back. We're going to warm up our low back here. Great move. My hands are away from me. I'm pressing up off the mat. Big swimmer reach. Come back. Rachel's got bird dog. Press up off the mat, big swimmer. And reach. Nice work. Come down, press up. Big swimmer reach and come back. Do it again. All the way down. Lift. Big reach. Nice work. Bring it down. Lift. Big reach. One more on the right and you're done. Nice work. Down, up. Big reach. Awesome job. From here, I want you to go up and over all the way to your backside. We're going to warm up those glutes. So I'm laying on my back. Heels are going to start nice and tight to my glutes. Okay? Tuck the spine towards the mat. Lift the hips. Lower and lift. Little glute action here for three. Isometric hold. And two and one. Just hold it here. Hold isometric hold. Knees in line with hips squeezing through those glutes. I want you to hold here for three, two. Now don't rest, but what I want you to do is slightly walk your heels away from you. Gonna start to activate the hamstring the farther my heels walk out. Now hold here. Hold for 3, 2, 1. Let's walk those heels out. One more. Hold it here, digging your heels into the ground. Hips are staying lifted. Hold for three, two. Final walkout. How far can you get your heels away from you lifting those hips? Hamstrings are fired up. Hips are lifted for 3, 2, and lower. Pull the knees to the chest. Cross the ankles. Give me three back rolls. A little spinal roll right there. Roll it out. 2 and 3. Nice work. Bring yourself all the way up to a standing position. We're going to Add a little power to finish it off. Some lateral pushes. Push, push. Little dynamic movement here. Push, push, push. Side to side. You're going to see this movement back. When we come back to that two minute finisher. Push, push. Eight, seven, six, five, four, three, two, one. Nice work, Rach. You warm? Nice and warm. She's warm, I'm warm. Quick sip of water, we're jumping in. Circuit one. Deadlift. Deadlift, clean. Squat, glute bias, squats, deadlifts and squats. But before we go there, we got a one minute buy in, folks. One minute buy in. You can't forget it. You did a push up yesterday. I don't know. I forget what we did on day one. Even already, body, you did like a squat. Clean squat thruster. You're doing a deadlift clean. Today we're adding some power. I'm gonna go heavy. Okay, one minute. You're gonna count your reps, track them on your spreadsheet. Initiate with a hip hinge. Soft bend of my knees. Hinge, hinge, hinge, hinge, hinge. Clean the weights up to the shoulders. Reset and do it again. I want nice, good form. So, yes, it's one minute. Yes, you're counting your reps, but yes, form trumps all of it. Okay? Crush some oranges in your armpits right here. Rach, you got them crushed. Let's go. They are crushed. Lats are activated. Deadlift clean in three, two. Let's go. Hinge, hinge, hinge, hinge, hinge. Drive them up. Reset. As I drive up, my hips are driving forward, my heels are popping off the mat. Especially if you've got some heavier weights with you today. It's a big explosive movement. Hinge, hinge, hinge, hinge. Drive, pop. Nice. I want the weights coming all the way up to the shoulders, not overextending at the top. I'm thinking about pushing the floor away from me, driving my hips forward to explosively clean the weights up to my shoulders. Power is coming from my hamstrings, hips and glutes. Right here. Hamstrings, hips and glutes. Let's go. Starting off with some power. A great way to start a hammy workout. Nice work. Come on, 20 more seconds left. You got this, team. Hinge, hinge, hinge, hinge. Clean. Nice work. Hinge, hinge, hinge, hinge. Let's go. What would it look like if I said 10 more seconds? How many reps you got in the tank? Finish it right here. Last five. Four. I think we get one more. Three, two, one. Nice work. Caroline was counting for me. We got 16, so I would write 16 down on my PDF tracker. All right. Want to track your weights? I'd write down I was using 25 pound dumbbells. 16 reps. Want to measure that? Can I consistently upon that? And the heart rate's high. Out of the gate circuit one. Back to deadlifts. We're just going to isolate the deadlifts. 40 seconds of deadlifts is your base move. We're going to add on a clean squat. We're going to add on a glute bias squat as your endurance. Ready, Rachel? Let's go. Grab your weights. You've got the deadlift down. Kick your butt. Kick your butt where your feet fall. Great spot for deadlifts. Crush some oranges in your armpits. Activate the lats. We hinge in three, two. Let's go. Soften those knees. Hinge. Think about pushing those hips back towards the wall behind you. Hinge, hinge, hinge, hinge, hinge. Drive the floor away from you as you stand tall. Drive the floor away. Press through your heels. Drive the floor away. Not overextending at the top, just standing straight up, nice neutral spine. Okay? I want a nice flat back the entire time during this motion. Range of motion is going to look really different for everybody throughout this. Okay? Take it at your pace. What looks good for you, what feels good for you? Range of motion. It's all about you. You want that nice stretch in the hamstrings. Come on. Nice. You're here for three, two and one up. Nice work. We go deadlift clean. Side step squat. Alright, so adding a little bit of power. This is your build. We go base and we go build. Now I go hinge clean. I'm going to step to the right and squat. Hinge clean, step to the left and squat. All right, you're there in three, two. Let's go. Hinge clean. There's that power. Step to the right, drive up. Hinge clean. Step to the left, drive up. Nice work. Hinge clean. Side step. Adding that little sidestep. A lot of the big prime muscle movers, those movements that we're doing throughout overload 30 don't give us as much as that functional training that I like to build in that three dimensional training. So trying to build that in here with a side step squat, hitting those large prime muscle movers, the glutes and hammies. Adding the side step squat includes those stabilizing muscles, those smaller accessory muscles. You're in it for three, two and recover. Nice now you can go two dumbbells. You can drop down to one heavy going one heavy. Glute bias squats. Remember the warm up, wider stance. Okay? Lengthen through the glutes by adding that hinge. And then you stay in this hinge position. Down, up, down, up. You're there for 40 seconds. And we go in three, two. Find your weight. The thing about the glute bias squat, do you feel the constant tension on the glutes? Rach, we're never coming really all the way up. I'm not coming up and hanging out up here. There's constant tension on my glutes. Down and up. Lengthen through the glutes and hamstrings right here. Feet are pressing into that floor and pressing out. Knees are tracking out. Nice. Lengthen through the glutes and hammies. Constant tension on those glutes. Yes. You get to do this for three sets, guys. You are gonna feel the fire in this workout. 10 more seconds here. You got it. Finish strong. You're here for 5, 4, 3, 4, 2, 1. You can set it down. Walk away. Whoo. Shake it out. Those are your three moves. Base build endurance. We're gonna do them again. Alright? You got three sets. Three stabs at everyone. Back to base. Back to deadlift. If you want to adjust your weights here, do what you need to do. You're back on in three. And two. And one. We say crush oranges in your armpits because that activates the lats. Also, you can take the weights to your sides. More suitcase style like I'm doing. If you start to feel this in the low back, take the weights to the sides. Little suitcase. The closer you bring the weight to the muscle. That's working. In this case, my hamstrings and glutes. Back, side of the body. Okay? I can take tension off the low back. Also make sure there's a soft bend in those knees. Want a nice bend in those knees? We're not stiff legged dead leg lifting here. It's more Romanian style. Want a nice bend in the knees. 10 more seconds. Nice work, guys. Really isolating the back of the legs here. You got it. 5, 4, 3, 2. You can send down. Walk away. Whoo. Okay, back to deadlift. Clean side step squat. This is your build move. You're adding some power, you're adding some power. How are you going to add power to this move? Deadlift, clean side step squat. Grab your weights, you're there. In five, we deadlift and step to the right. In three, two. Let's go. Hinge, hinge, hinge. Clean them up. Step to the side. Okay. Cleaning is just an option. If you don't feel comfortable with that, you can keep your weights at your side. Give me one deadlift and one squat clean. Step to the right. Look at that. Rachel's gonna show the option. Nice work. Step to the side. So you got options. Deadlift, clean. This is a big build move. It should raise your heart rate a little bit. Working some big muscle groups here in the lower body. Cammies, Glutes. That core fires up as soon as I front load those weights. Ten more seconds. Come on. Hinge, clean. Five, four, three, two. Recover. Oh. Holy bananas. That is tough stuff. You guys. Back to your glute bias squat. Glute bias squat. You can take two weights or one heavy. We're lengthening by hinging over a little bit. Wider stance, constant tension. Three, two. Find it. Let's go. Up and down, up and down. Nice work, Rage. Okay, so you're thinking chest is parallel to floor. Never standing. All the way up. Three, four. Up. All the way down. Three, four, up. All the way down. Whoo. Hello, glutes and hammies. They're there. They're talking to you. Come on. Yes. You can move three of three in circuit one. One more time through. So stinking strong. Ten more seconds. You got this, team. Stay in it right here for five, four, three, two, and one. Set it down. Grab some water. Two down, one to go. Rach, how you feeling? You feel those legs, right? The third set makes a difference. It for sure does. In a lot of our workouts, especially a full body workout, you're seeing us do two sets. Do you feel the difference of the third set? Like there is a reason. Science says if you want maximum muscle gains, three to four sets. Three to four sets of an exercise. That's why we're here. We are here for maximum strength gains. That's what Overload 30 is about. Grab your weight. Back to deadlift. Last time. Last time on deadlift. Last time on deadlift. Clean squat. Last time on glute bias squats. Let's do it. Load them. Here we go. Deadlift in three, two. Let's go. Push those hips back. Stand tall. You know, deadlift is also a great exercise for the back. We hear a lot of people talk about back pain, right? It's a great exercise for the back. If you are starting to feel some pain, you can always take this. Okay. Into a glute bridge. If this doesn't work for you, take this into a glute bridge. Again. The farther you walk those heels away from the glutes, the more hamstring you're going to get. So we're isolating here. Right here. Nice work, team. Come on. What would it look like if I said 10 more seconds in the deadlift? 10 more seconds in the deadlift. Strong. Back of the legs for 5, 4, 3, 2, and 1. Nice work, guys. Deadlift, clean. Add some power. This is your build. This is your build. Power. Side step squat. Deadlift, clean. Side step squat for the final time. Heart rates gonna go up a little bit. That's normal last time you're gonna do it. We're on in five. Grab your weights. Deadlift, clean. Step to the right. In three, two. Let's go. Deadlift, clean. Step to the right. Drive out of it. Hips, hinge, drive. Hips. Drop. Drive, hinge, drive. Drop. Push away from the floor. Hinge. Push away from the floor. Drop. Push away from the floor. Yes, you can. 20 down, 20 to go. Nice work, team. Stay with it. Right here. Come on. Keep pushing. Come on. Show us what you're made of today. You're so strong. 4, 10, 9, 8. You got this. Finish. 5, 4, 3, 2. You're out. That is right. Let's finish it. Glute squats for the final time. Rage. Yeah. Building some strong legs right here. That's what we're here for. Hinge it wider stance, one or two weights never standing. All the way up. Three, two. Let's go. Up, down, up, down. Okay, this is where you got to sit in the fire, right? You got to get really mentally tough. Move three. Set three. It feels hard. I know you are strong. Yes, you are. Come on. Building strength right here. Building mental and physical toughness. You were made for this. We say it all the time, but you were made to do hard things. Guys. God did not make you dainty. He made you strong and capable. Come on. 10 more seconds. Finish strong. Use those glutes right here. You're almost there. Final five. Four, three, two, one. Set it down. Walk away. Shake, shake, shake, shake. Why do we hit, like. Why do you hit the muscle? You're like. Got like, move. That was it. Lactic acid. Whatever. Move it around. It's like the massage gun. This is my version of the massage gun. Okay, Grab some water. Circuit two, we're gonna go on face. Move is a staggered deadlift. So we're gonna put 80% of the work in one leg. 80%. Stagger, deadlift. And then we go to that split lunge. Stagger or split deadlift? Split lunge. Split deadlift. Right? We said perform 20. This move killed us so sore. It is a tough one. Then we go to alternating dumbbell snatches as your endurance move. Rachel's got cleans. You ready, Rach? Let's go. Let's do it. Let's do it. 40 seconds per move. Set up your stagger. Okay, I got 80% in the right, 20 in the left. You can put your feet together. You can make an L. Pop the toe right about there. Should feel good. 80 in the right. Crush the oranges. We go in 3, 2. Let's go. Hinge, hinge, hinge, hinge. Stand tall. So now I'm trying to put 80% of the work into this front right leg. You can always take this to a single leg deadlift. My preference is the stagger. I can just go heavier, and that's what this program is about. I like going heavier in the deadlift. Really hitting that hamstring. If you're a runner and you want to work on more of those small stabilizing muscles, you can take it to a single leg deadlift also great. Nice work, guys. Nice work. Stay in it. Right here. Come on. Come on. You got it. What would it look like if I said 10 more seconds? 10 more seconds. Go heavy. Come on. Push it right here for 5, 4, 3, 2. You get to set them down and leave them. The weights are gonna frame the front foot, back foot. Left foot steps back. Train tracks. Split lunge. Break at the hips. Okay, Drop the back knee. Break at the hips. Lengthening through this front hamstring. This longer stance gives you more length, which is why I think we get sore. We feel the stretch. We're on in three, two. Let's go. Split lunge. Hook break at the hip. Split deadlift. Split lunge. Break at the hip. Split deadlift. Nice work. Split lunge. Break at the hip. So I'm thinking drop the back knee. Drop the back knee. Drive through the front heel. Break at the hips. Stand tall. Drop, drive, break. Stand. Nice. Still activating those lats, right? Even when I go into that hinge, my lats are so turned on, my glutes are feeling this. You guys, come on. Ten more seconds. Whoo. These 25 feel mighty heavy right here. Finish. Five, four, three, two, one. You're out. Holy bananas. Yeah. Yeah. Good news is you only got to do each side once, and then we'll go into an alternating lunge. Go heavy here. Alternating snatches. Rachel's got a clean right hand. Hits the weight between my feet. Up, over rack. Reload. Switch the Hand, grab it on the right. In three, two. Let's go. Hinge, pull, rack, load. Switch, pull, rack, load. I'm thinking thumb to armpit. Heels pop. We talk about this. It's like a big zipper zoop. Going all the way up your body. A big jacket all the way up your body. Your thumb is the zipper. Boom. Nice work. Zip it up. Add some power. Heels pop. Thumb to armpit. Drive it up, walk it out. Rack, reload. Full extension at the top. Ankles, knees, hips, and elbow. Ankles, knees, hips, and elbow. Come on, finish. 5, 4, 3, 2. Recovery. Whoo. That'll raise your heart rate. That'll raise your heart rate. Grab some water, Jagger. Deadlift on the left foot. Lunge foot deadlift on the left. Back to alternating snatches, starting on the stagger heart rate. Yeah. Big muscle groups, right? Right foot forward. Or sorry, left foot forward, right toes popped. Stagger, deadlift. Grab your weights. 40 seconds. In three, two. Let's go. Hinge, hinge, hinge, hinge. Drive through that front heel again. Hips back. They break. And then a nice 2x4 from my head to my tailbone, crushing those oranges in the armpit. This should be a tough strength workout that you feel like. I am totally exhausting the backside of my body through this, right? But you don't have to just all out hit intensity like we talk about oranges in our armpits. I think your day is like an orange. I only got so much juice I can squeeze out, right? If I go all out hit every day, I don't have much juice left for my kids, my husband, my family, right? Three, two, one. But these solid strength workouts squeeze out a little bit of juice, enough to exhaust me and really change how my body looks. But I still got juice in the tank to serve everybody around me. I'm so strong. I feel so many endorphins and so capable. That's why you're here, guys. Split lunge. Split deadlift. Left foot forward, right foot back. 3, 2. Drop the back knee. Stand up. Break at the hips. Stand tall. I'll say this, probably in every overload 30 workout, starting to train this way totally changed my body. It changed my strength, it changed my muscle, it changed how strong I look and I feel. And that means so much to me. I feel so much more capable, right? I feel so strong when my husband says, let's move the couch, okay, I can do that. My kids say, let's go do monkey bars. I can do that. Come on. Ten more seconds. Let's go. Finish strong. Final five, Four, three, two, one. Set them down. Back to snatches, Rach. It's big, it's powerful, and it's gonna raise that heart rate, okay? Base build endurance. Muscular endurance test right here. Little cardio, little power. Alternating snatches in 3, 2, 1. Hit it. Snatch it. That big zipper. Heels pop, thumb to armpit. Flip it, drive it. Let's go. I love this move. It makes me feel so stinking strong, so stinking powerful. That's what lifting weights is meant to do. Meant to build confidence as well as physical strength, right? When you do what you said you were gonna do, when you get up and you do the workout, you feel more confident, you feel more capable. That's what we're here to make you feel. Stronger and confident. 10 more seconds. Yes, you can finish strong right here. 5, 4, 3, 2. Recover. Woo. Yeah, Linds. Yeah. One more time. Rach knows the drill. Third set, best set, baby, you're gonna heal that theme through every workout. Three sets. We're building some serious strength. Okay? Here to alternate your sager. Deadlift. Stagger, switch your stance. Stagger, switch your stance. All right, then we just go. Step back, lunges, but with a forward hinge. Just like the glute bias squat back to snatches. One more time through, guys. Let's do it. Let's do it. Alternate the stagger. Right foot forward, left toes back. 3, 4, 2. Let's go. Stagger, switch your stance. Stagger, switch your stance. Hinge, hinge, hinge. Stand tall through that front foot. Hinge, hinge, hinge, Stand tall. Nice work. One rep at a time, driving through that front foot. Nice work, guys. Hinge, hinge, hinge, Sando. Hinge, hinge, hinge. Nice work. We love it. Nice hamstrings and glutes, you guys. If you're a runner, these are the big power generating muscles that power your running stride right here. Come on. Finish strong for five. Four, three, two. And recover. Okay, so now we go to that forward hinge, right? That forward hinge I was talking about. Gonna lengthen through the glutes. Just taking my lunges from here. So my nose is tracking over my toes. My nose is tracking over my toes. We lunge with a hinge, step back, right? Three, two. Let's go. Hinge. You've seen us talk about this in Bulgarians. The farther the hinge, the more biased on the glute and hamstring. The more stacked my shoulders are over my hips, the more glute quad I'm getting, which is what you got in day one. Nice Work, guys. It's so funny how a little shift like that can just change the way it feels. Right? Right? Those small tweaks, how you hold the weights. People ask why I hold them like this. Because my grip is tired. That's why I'm holding them like this. Nice. Ten more seconds. Come on, legs. You got this. Finish. Five, four, three, two, one. Whoo. Rachel nailed it. Set them down. Yeah. Done. Walk away. Snatches for the final time. Snatches for the final time. Then we're gonna load it and we are gonna hip thrust and burn out those glutes. It's gonna be fire. It's gonna be fire. You only gotta do it for two minutes, though. That's the good news. Alternating snatches, alternating snatches. In three, two. Grab it. Go. Hoop rack. Hit it. Switch your hand. Come on. Last time on the snatches, guys. Last time on the snatches. Then you're on the ground for glute bridges or hip thrusts. You get to decide. Nice work. If I didn't have a bench, I could use a couch. I could use an ottoman. I could feel a cooler with some weights and use a cooler because that's what I'm going to use for squat jumps as well in our two minute burnout. Spoiler. Spoiler alert. Five, four, three, two. Set it down. Walk away. Two sets down. Burnout. I'll show you a fun glute hack. Set up my 25s. My glutes are strong and they're capable of taking £50. Nice thick band. Wrap it around both weights. Rachel can take one or two weights on her hips. Ok. Dumbbells are in that glute band. Take this band and I'm going to place it right across my hips like this. About to get spicy up in here. Upper back. Right below my shoulder blades is on the bench. Rachel's got a glute bridge. 40 seconds. Hip lift, hip lift, hip lift. 20 seconds. Hold at the top. Holy bananas. I can feel it. 20 second hold at the top. Do it again. Two minutes of hip thrust or glute bridge. Two consecutive minutes. No breaks. Three, two. Let's go. Lift, hover, lift, hover. You're here for 40 seconds. This is more weight than I normally do and it is hard. Hover. Nice. Drive through those heels. Nice work. Drive through those heels. When you get to the top. After 40 seconds, we're doing a 20 second isometric hold. Now we're going to do it again. I might have to drop down to one weight because, holy bananas, my glutes feel this. Nice work. Guys, final 10. Final 10, let's go. 10, nine. You're holding at the top. You're holding at the top. In three, two. Hold at the top. Just hold for 20 seconds. Holy bananas. It burns. You got this, team. You're gonna go back in in 10 seconds. Back in. Back in. Hip thrust or glute bridge. Full range in 4, 3, 2. Nice work. I gotta drop down to one weight. Holy bananas. Back to it, Rach. She's crushing it. I'm throwing one weight across the hips. This is one of your sneakier instructor things where the rest time is not a rest time. That glute band hack is really fun until it has 50 pounds on my hips after leg day. Holy bananas. 20 more seconds here. Isometric hold at the top for the final 20. Yes, you can drive. Nice work. 10 more seconds here. Knees in line with your hips. We all hold in five, four, three, two. Everybody hold. Hold for 20. Yes, you can get to your highest point and hold. It burns. I know you got this. Yes, you can. Stick with me. 10, 9, 8. We're almost there, team. Come on, do it together for five, four, three, two, one. Holy shake, Lindsey Woo. One way to finish. But the good news is you're not done. I wish I was stretching. But you know what? We've had a two minute finisher in every single workout and we can't stop now. We can't stop now. Can't stop now. Okay, if you're with me, I've got box jumps. Like I said, you could use a cooler. Okay, that doesn't work for you if you don't want to. I'm going to go on here. So I'm going up, step off. Jumping up, stepping off is what I'm doing. You could always take this to squat jumps, Rachel, what do you got? Deadlift clean, like you did in the beginning. Then we both go to skaters. Lateral pushes, lateral pushes. Big outer glutes. Two minutes. Rach, you ready? Let's go, Lynn. 30 seconds per move. No breaks. Timer's on in three, two. Let's go. Something about landing softly. Nice work. Love me a good box jump. After legs are just torched. Nice work, Rachel. Crushing it. Nice work. You could always go to a squat and reach. You could always go to a squat jump. It is your 30 seconds. Use it how you want. You got 10 more seconds. Here we all go skaters. We all go skaters. In five, four, three, two, skaters. Here we go. Weights are down. Push, push. 30 seconds. Push, push. Make it as big or as powerful as you want. You can reach for the ground. You can go for big air. You can go for big distance. Just keep moving. Nice work. Ten more seconds here. Back to jumps or cleans. That's where we go. Finish it. 5, 4, 3, 2, 1. Here we go. Up. Come on, team. This is where it gets hard, so you got to get physically and mentally tough. Come on. Come on. Stick with it. Let's go, team. 10 more seconds. You got this, guys. Finish. 5, 4, 3, 2. Let's skate. Come on. Finish strong. Hello, legs. About to be pure jello. Good news is, last time you do legs this week. We got arms and full body to finish off the week. If you're following the program, come on, Finish right here. 5, 4, 3, 2, 1. Go. It was hard, but I'm saying it was the easiest two minutes so far. There we go of the program. Little perspective, right? Need that on the middle of the week. Nice work. So proud of you guys. All right, deadlift. But you're gonna round. Everyone's like, no more deadlift. Just gonna think about being a wave. Round through your spine. Reach for the ground. Now roll back up one vertebrae at a time. Roll the shoulders. Do it again. Round through the spine and drop. Roll back up one vertebrae at a time. One more time. One more time. Round through the spine, all the way back up. Nice work. Okay, take it to the ground. We're gonna hit those outer glutes. So feet kick out. Right ankle crosses left knee. Pull it out. Seated figure four. Hello, outer glutes. Oh, yeah. Is that day one or is that today? I don't know. It's all of it. Okay, you can stay here if you are feeling like low back. That was a lot on your back. This is a great back stretch. I'm gonna drop both legs up over to the side. Take my right elbow down to meet my right foot. Do you feel that? Nice release in your low back and hips. It should feel really good for your low back if you felt a lot of tension on it. Okay, bring it back up. Kick both legs out. Nice hamstring stretch here. Big inhale. Exhale, Reach, reach, reach, reach, reach, reach. Now grab those toes. Lengthen through the hamstrings. Feel really good. Big inhale through the nose. Exhale. Lengthen a little bit deeper into the stretch. Nice. Now left ankle crosses right knee. Pull it up. There's those outer glutes again. Shoulders are out of the ears. Sitting up nice and tall. Feeling that release in the outer glutes. Option A, stay here. Option B, legs drop. Elbow wraps. It meets the shoe. Nice release for my low back right here. This should feel really good. Yes. Feels really good. Awesome. So proud of you guys. Absolutely. Absolutely. Crush day three of overload 30. I'm so proud. Bring it back. Nice work, Rach. Way to go, Lance. We did it. We got to see you back here for day four. Tomorrow, we're going back and biceps. We are hitting your upper body pull muscles. Another arm day. We'll see you back on the mat. Awesome job knocking out glutes and hamstrings. If you loved it, hit. Subscribe to my channel here. I've queued up day four, back and biceps right here. Otherwise, you can find the entire Overload 30 program in this playlist right here. Have a great day.