Day 41 of EPIC | Hamstring and Glute Isolation Workout [HIP THRUSTS at Home]

Glute and hamstring day! This dumbbell lower body workout will target the hamstrings and glutes to strengthen and build the muscles.

The timer will be on throughout for mostly 40 seconds of work, 20 seconds rest however there will be exercises where we work through the rest period! For example, 40 seconds hip thrust, 20 second pulses, 40 seconds hip thrusts!

The band is optional of course. If not using a band, ensure pushing hips back and driving through heels on way up during sumo squats. Also during hip thrusts, really squeeze glutes and lower with control.

If using a band, think knees out!!!! Whether you are squatting or hip thrusting!

DB HIGH SQUAT (band optional)
DB HIGH SQUAT (band optional)
SUMO SQUAT
SUMO SQUAT
SUMO SQUAT HALF REPS
SUMO SQUAT HALF REPS
SUMO SQUAT PULSES
SUMO SQUAT PULSES
RDL SINGLE LEG
RDL SINGLE LEG (switch)
RDL SINGLE LEG
RDL SINGLE LEG (switch)
FOOT ELEVATED LUNGE
FOOT ELEVATED LUNGE (same leg)
FOOT ELEVATED LUNGE (switch)
FOOT ELEVATED LUNGE
KNEELING GLUTE SQUEEZE
SIDE KNEELING GLUTE SQUEEZE (switch)
SIDE KNEELING GLUTE SQUEEZE (switch)
SIDE KNEELING GLUTE SQUEEZE (switch)
DEAD STOP LUNGE
DEAD STOP LUNGE (switch)
DEAD STOP LUNGE (switch)
DEAD STOP LUNGE (switch)
HIP THRUST (band optional) 1 min duration
HIP THRUST
HIP THRUST
HIP THRUST
STAGGERED HOLD
STAGGERED HOLD (same side)
STAGGERED HOLD (switch)
STAGGERED HOLD (same side)
RDL
RDL
RDL
RDL
HAMSTRING SINGLE LEG UP & DOWN (no rest)
HAMSTRING SINGLE LEG UP & DOWN
HAMSTRING SINGLE LEG UP & DOWN
HAMSTRING SINGLE LEG UP & DOWN
HAMSTRING DOUBLE LEG LIFT
HAMSTRING DOUBLE LEG LIFT
HAMSTRING DOUBLE LEG LIFT
HAMSTRING DOUBLE LEG LIFT
Finisher: SQUAT WALK (40 seconds)
PULSES (20 seconds)

Below is a quick bodyweight glute activation routine if you would like to help activate the glutes prior. This is completely optional and not necessary!

My Glute Activation Routine: https://youtu.be/dSOvRW-llj8

With glute specific movements, it is up to you to really try to use the gluteal muscles to lift and lower with control. Pushing hips back, driving heels into floor when sumo squatting. Hips as high as possible during hip thrust!

Glutes and hamstrings are going to get a serious workload!

Enjoy!!

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Extras:

▶ My 5 Minute Warm Up: https://youtu.be/c0VxUFHdYzs
▶ My 30 Min EPIC Cardio Workout: https://youtu.be/ImI63BUUPwU
▶ My New 15 Min Abs Workout: https://youtu.be/cS-bIr-6hQM

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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.

Видео Day 41 of EPIC | Hamstring and Glute Isolation Workout [HIP THRUSTS at Home] канала Caroline Girvan