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Day 13 of EPIC - Hamstrings & Glute Workout - Dumbbells + Band - Caroline Girvan

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Rating: 4.0; Vote: 1

Day 13 in the EPIC Program and it-s a hamstrings and glute workout! We will be targeting the 3 main muscles of the glutes: the gluteus maximums, gluteus medius and gluteus minimus as well as the adductors and hamstrings. We will be using small resistance bands and dumbbells to target the hamstrings and glutes but also our core! During this workout I am using one dumbbell and it is 20kg (44lbs) however you can use 2 x dumbbells to increase the weight of needed depending on the dumbbells you have. You can also use a kettlebell. In regards to the band, if you have a longer band you can double it up to shorten it and increase the resistance. There are so many athletic and strength benefits to training your glutes including improved posture, help protect your spine, run faster, jump higher, improve stability of core and hips, reduce risk of injuries including the hamstrings, hips, lower back and knees. Often lower back pain can be associated with weak glutes and/or hamstrings. The timer will be on for 45 seconds per exercise with 15 seconds to get ready for the next! ADDUCTION PULSES UP & DOWN BRIDGE ABDUCTION BRIDGE PULSES ABDUCTION ON ELBOWS ABDUCTION ON HANDS DONKEY LIFTS DONKEY LIFTS by DONKEY PULSES DONKEY PULSES SQUATS PULSES 1 1/2 REPS SUMO SQUAT SUMO HALF REPS SUMO PULSES SUMO SLOW SUMO 1 1/2 REPS SUMO HOLD approx 5 seconds ROMANIAN DEADLIFT WIDER STANCE DEADLIFT ROMANIAN DEADLIFT 1 1/2 REPS HIP THRUST HIP THRUST PULSES HIP THRUST HOLD approx 5 seconds HIP THRUST SLOW HIP THRUST FAST SINGLE LEG THRUST SINGLE LEG THRUST BAND & DUMBBELL THRUST BAND FULL RANGE THRUST BAND PULSES BAND HOLD HAMSTRING UP & DOWN SINGLE LEG HAMSTRING SINGLE LEG HAMSTRING (switch leg) HAMSTRING WALKS HAMSTRING HOLD HALF REP SQUATS Please ensure you warm up for at least 5 minutes prior to beginning. Remember, control throughout! And make this workout as challenging as possible. really squeeze the glutes at top of bridge/thrust to push hips high. When wearing the band, think about pushing the knees apart at all times during the lowering, holding or lifting part! With the donkey kicks, think about aiming the heel to the ceiling, rather than the entire sole of the foot!
Date: 2022-05-17

← Day 12 of EPIC - Shoulder Workout with Dumbbells - Caroline Girvan

Day 14 of EPIC - Full Body Workout at Home with Dumbbells - Superset - Caroline Girvan →

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Comments and reviews: 10

mtsddideriksen
I used an 8kg and a 6 kg kettlebell together bc we havent gotten to pick up my husbands old adjustable dumbbells. And used some added dumbbells with the 8 kg kettlebell for the thrusts. My posterior chain has always been way stronger than my anterior. I am feeling good. I cant wait until I get the heavier weights. Before kids I was lifting heavy, a split programme. and this is what I need. I just love the burn and Oh my have I missed having a burn. Thank you!
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Myna
Fortunately I did all the EPICs programs before this one, so now I can do the hamstring hold -, when I started EPIC II, my first program, I was so weak at those muscles --- I can see my progress, it is really amazing -
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-gi
I've been wanting to try out hip thrusts, and this was the first time I did them! This whole workout was super hard, except the sumo squats (thos were still hard, but slightly easier, because I'm used to doing them.
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Stephanie
One day stronger than yesterday! Trying to keep my self-talk positive as my 42 yo, Mom of 3 body has it's imperfections! We are our possibilities! Thanks Carolone.
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Mari
Another work out on my week 3. I am very much connected to this program, like no other. It-s the simplicity of the session: intro; music; timer; exercise and Caroline.
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Journey
I did this workout today, for some reason at about halfway through I started to get really sharp lower back pain so I stopped. But i'm glad I tried!
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Kristina
My favorite workout so far! I scream I am EPIC and clap and wave back to you at the end each time! Always puts a smile to my face! Thank you!
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Melissa
loved the longer stretch sesh at the end. Much needed. I wish I could figure out how to do the hamstring lifts while protecting my low back.
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Andrea
Day 13 down. I love the hamstring exercises, with heels in the ground. See you in two days. Thank you again.
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Aya
I feel this in my upper thighs ant glutes really. Is this correct or am I doing something wrong? Please help
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