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Day 28 of EPIC - Glutes, Hamstrings & Back Workout [POSTERIOR CHAIN] - Caroline Girvan

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Rating: 4.0; Vote: 1

This is a Glutes workout, hamstring workout and back workout. all in one session! This dumbbell routine will strengthen your entire posterior chain! You will need a pair of dumbbells, a steady chair for Bulgarian lunges and a mat! Also a wall simply to use for balance during single leg calf raises! The timer will be on 45 seconds of work, with 15 seconds rest. There is a staple exercise combination after every 3rd exercise. variations of the Romanian deadlift. I have chosen this exercise as it is a fantastic movement to involve the hamstrings, glutes and back! Your forearms will also be tested! You can perform with one dumbbell if preferred, particularly towards the end if forearms and grip feeling it tough! SUMO SQUAT 1 1/2 REPS SUMO PULSES x 5 RDL FULL RANGE RDL 1 1/2 REPS RDL PULSES x 5 BULGARIAN FULL RANGE BULGARIAN 1 1/2 REPS BULGARIAN PULSES x 5 (b/w) RDL FULL RANGE RDL 1 1/2 REPS RDL PULSES x 5 BULGARIAN FULL RANGE (opp) BULGARIAN 1 1/2 REPS BULGARIAN PULSES x 5 (b/w) RDL FULL RANGE RDL 1 1/2 REPS RDL PULSES x 5 LATERAL LUNGE FULL RANGE LATERAL LUNGE 1 1/2 REPS LATERAL LUNGE PULSES x 5 (b/w)-error RDL FULL RANGE RDL 1 1/2 REPS RDL PULSES x 5 LATERAL LUNGE FULL RANGE (opp) LATERAL LUNGE 1 1/2 REPS LATERAL LUNGE PULSES x 5 RDL FULL RANGE RDL 1 1/2 REPS RDL PULSES x 5 BENT OVER ROW DEAD STOP BENT OVER ROW (same arm) BENT OVER ROW (switch) DEAD STOP BENT OVER ROW (same arm) RDL FULL RANGE RDL 1 1/2 REPS RDL PULSES x 5 PULLOVER FULL RANGE 1 1/2 PULLOVER PULLOVER (w/ approx 3 second hold) RDL FULL RANGE RDL 1 1/2 REPS RDL PULSES x 5 CALF ROCKERS SINGLE LEG CALF RAISES SINGLE LEG CALF RAISES (opp) Finisher: ROMANIAN TO CLEAN TO SQUAT Aim to take it slow and controlled. no jolting movements or jerking. Smooth movements within a suitable range of motion throughout. Please listen to how your body responds. Drop to one dumbbell or bodyweight when needed. Please ensure you warm up for at least 5 minutes prior to beginning this workout. This is a demanding workout with a lot on the hamstrings, glutes and back so train hard but safe! Let-s rock day 28!
Date: 2022-05-17

← Day 27 of EPIC - Arms & Abs Workout [DUMBBELLS + BODYWEIGHT] - Caroline Girvan

Day 29 of EPIC - ISOMETRIC & DYNAMIC Dumbbell Full Body Workout - Caroline Girvan →

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Comments and reviews: 10

Kimi
I came back to do this workout after Epic Endgame. I started Epic 1 when it came out, I could only do 2 workouts a week and was using 12 lbs dumbells when I did this workout originally. Today after working out with CG for 18 months I used 30, and even 40 lb dumbells in some moves and I can do 5 workouts a week instead of 2 and feel like a million bucks! Caroline you-re workouts have transformed my workouts! I love them! I couldn-t even do a Bulgarian lunge a year ago and now I can do a whole workout of nothing but Bulgarians and feel powerful!
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Aline
So I have been doing these Epics since March and only today did I realize (duh) how brilliant the succession of workouts were- concentrating on one area of the body at a time. This is what strengthens us so that on the fifth day we can actually complete the crazy hit workouts. Again I am the 74 year old doing these workouts and every week I am amazed at the fact that I complete each day looking forward to the next one. Last weekend I did one with my daughter who is 33. She said Mom you are a beast. So I am. Thank you Caroline
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mtsddideriksen
Omg. I loved it. But I assume I don't need to walk tomorrow bc I probably won't be able to.
This makes me think. If I had worked out like this in my 20ies and not just heavy lifting I would maybe have had the physique I was chasing.
Anyways. Thanks. That was insane but amazing. It makes me think of my pr deadlift of 82, 5 kg. Maybe I could have gone further I've I had been more adventurous in my programming -
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Arcella
This was so good. I've been waiting for a video with more RDLs, this one was actually a little too much for me! My hands will need gloves next time, haven't needed them before.
One question -- why did we not do 5 pulses for the opposite side lunge (second side? At around the 28: 40 mark we just skipped straight from 1 1/2 reps to RDL sets again.
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Selen
the relationship between me and glute workouts is so toxic. i really like it and miss it when i dont do it for a while. but during the workout, it just tires me af! whatever, ily caroline and thanks for giving working out habit! (ps: i decided to comment while I was doing this video: )
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Emily
Uuuuggghh - those Bulgarian lunges are a burner! Heads up - the video skips the side lunge pulses on the second side. I just did them during the next exercise so that I had a timer and then skipped back and did the RDLs. This one was tough. Thanks, Caroline!
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Tiffany
Today is my redemption day after a very subpar day 27. Struggled with that workout and had a lot of interruptions during it that I had to deal with and that affected my mentality, but today is a new day and although it looks super intense, I do love RDLs!
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ankajoya
Absolutely loved yesterday-s and today-s workouts! I started day 1 with 3 kg weights and am now performing most exercises with 8kg - next step will be 10kg but I-m struggling to make the transition, so taking it slow -
Thank you for your hard work!
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Lily
I enjoy your workouts and your playlists - I guess it's -2 in 1-! The most difficult for me today was the bulgarian lunges set, and also pullovers because my triceps haven't fully recovered yet after yesterday's sesh.
Thanks a lot!
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Lorena
This is a great routine! But my arms weren't having anymore towards the 60% mark and I had to drop down from 12. 5 kg dumbbells to 10kg dumbbells. This was more challenging for my arms and my hands than my hamstrings.
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