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

  • Caroline Girvan
  • 37 min
  • Added 16 October 2025
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Join Cassandra for a challenging intermediate-level flexibility flow focused on strengthening your hamstrings, core, and lower back. This targeted session, part of the IRON Series, utilizes dumbbells and a chair to enhance your practice, particularly through hamstring-focused hip thrusts and slow, controlled RDLs.

You'll work on lengthening and contracting your hamstrings, with an emphasis on mindful movement and body awareness. Prepare to feel the burn and cultivate a deeper connection to your lower body, building both strength and flexibility.

What this class works on

Benefit
Strength For building muscle, stability, and physical endurance.
Energy Boost For an uplifting and invigorating practice that builds heat and awakens the body.
Core Strength To target and strengthen the abdominal muscles, obliques, and lower back.
Focus Area
Full Body A well-rounded practice that engages and stretches all major muscle groups.
Hips Workouts with an emphasis on hip-opening poses to release tension and increase mobility.
Hamstrings Designed to safely increase flexibility and length in the back of the legs.
Lower Back For strengthening supporting muscles and gently relieving lower back pain and stiffness.
Upper Back To target posture, release tension between the shoulder blades, and open the chest.
Core & Abs A targeted workout for the abdominal and oblique muscles.
Legs & Glutes To strengthen and tone the quadriceps, hamstrings, and gluteal muscles.
Chest Opener Features poses that open the heart, broaden the collarbones, and improve posture.
Difficulty
Intermediate For those with a solid foundation who are ready to explore more challenging poses and flows.
Pace
Moderate A balanced level of effort and flow, suitable for a steady and consistent practice.
Pose Type
Forward Bends A practice focused on forward folds for calming the mind and stretching the entire back body.
Props
Chair An accessible workout that utilizes a chair for support in various seated and standing poses.
Dumbbell