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Hamstring & GLUTE Isolation Workout / Dumbbells - EPIC II - Day 12 - Caroline Girvan

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Rating: 4.0; Vote: 1

Let-s isolate, activate and engage the glutes and hamstrings! This workout is really demand a lot from the glutes in particular. but focus on your technique! The timer will be on for 40 seconds of work, 20 seconds rest throughout however there will be points where we will hold or full etc during the 20 seconds rest instead to amplify the time under tension! For this lower body session you will need a pair of dumbbells or 1 large dumbbell/kettlebell, a glute band and a chair for hip thrusts (or you can perform bridges on the mat if preferred. LYING ABDUCTION ON ELBOWS ABDUCTION WALK ABDUCTION SUMO SQUATS SLOW SUMO SQUATS 1 1/2 REPS SUMO SQUATS 1/2 REPS SUMO SQUATS 1 1/2 REPS SUMO SQUATS SLOW SUMO DEADLIFT SLOW SUMO DEADLIFT 1 1/2 REPS SUMO DEADLIFT 1/2 REPS SUMO DEADLIFT 1 1/2 REPS SUMO DEADLIFT SLOW PLI- SQUAT SLOW PLI- SQUAT 1 1/2 REPS PLI- SQUAT 1/2 REPS PLI- SQUAT 1 1/2 REPS PLI- SQUAT SLOW RDL SLOW RDL 1 1/2 REPS RDL 1/2 REPS HIP THRUST SLOW HIP THRUST 1 1/2 REPS HIP THRUST HOLD HIP THRUST 1 1/2 REPS HIP THRUST SLOW STAGGERED HIP THRUST STAGGERED HIP THRUST 1 1/2 REPS STAGGERED HIP THRUST HOLD STAGGERED HIP THRUST (switch side) STAGGERED HIP THRUST 1 1/2 REPS STAGGERED HIP THRUST HOLD BANDED HIP THRUST W/ ABDUCTION HOLD! BANDED HIP THRUST W/ ABDUCTION REVERSE CRAB HOLD! 1 1/2 REPS CRAB REVERSE CRAB HOLD! 1 1/2 REPS CRAB LYING GLUTE SQUEEZE HOLD! IN & OUT PULSE! SQUAT PULSES FULL RANGE 1/2 REPS 1 1/2 REPS Burnout! SUMO HALF SQUATS DUMBBELL THEN DROP TO BODYWEIGHT! Please go at your own pace and depth. Only lower to where you feel comfortable during the squat variations. My glutes were on fire! I am sure you will also experience this so long as really challenge yourself within the movements!
Date: 2022-05-17

← 30 Min HARD HIIT Full Body Workout at Home - EPIC II - Day 11 - Caroline Girvan

45 Min COMPLETE Chest & Triceps Workout / Dumbbells - EPIC II - Day 13 - Caroline Girvan →

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Comments and reviews: 10

Marilee
This was challenging but a lot of fun. I thoroughly enjoyed how each movement related to the next within the groupings. I did, however, do glute bridges instead of thrusts because I upped my weight quite a bit and I wanted to focus on form.
Overall, wonderful workout.
Thanks a bunch, Caroline!
Much love to you and yours, and the Girvan squad, from South Africa
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Samara
My bum has gotten much rounder since starting epic 1 and that progress really pushes me to get through these lower body ones! KEEP UP THE GREAT WORK EVERYONE! even if you don't see physical progress, just know you are doing something more than what most people do to keep yourself health! Stay strong-
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Linda
Thank you, Caroline, for a solid workout. This workout, like your others, challenged me to the core. I am growing stronger with each workout, and I just wanted to thank you from the bottom of my heart. Finding you has been an answer to prayer, and I appreciate you and all you do for all of us --
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Denise
I'm pretty sure my glutes and hams are going to be very happy tomorrow is an active rest day. That was brutal. in a good way. I loved EPIC and completed it about three weeks ago. Moved right on to EPIC II. I'm determined to my strongest ever, even though I'm in my 50s.
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Laney
Caroline I have visible abs now because of you! Every day you say -it-s only as hard as you make it- and I remember that showing up is really only half the battle. The other half is pushing myself to give my all in every workout. Thank you for inspiring me -
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Stacy
Caroline I am -late- to the game and just started doing your workouts in 12/2021. I am SO grateful to have found you. You have helped me tremendously on more levels than you realize. THANK YOU! LOVE your workouts and ALL that you are DOING to HELP others.
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Rebekah
Had a headache before starting and really not motivated to workout today. I did it anyway. still have a headache but I-m done - and one more workout away from being my best self. Discipline isn-t built when things are easy
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Agathe
I was at the gym so I used a kettlebell for most part instead of the dumbbell, and a powerbag when it was resting on my hips- love the way how Caroline make it possible to train with so little equipment though!
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Tony
I was thinking of using 20kg sandbag for this workout, especially comfortable for the hip thrusts. Holding sandbag on shoulders for the variations of squats. Will I achieve same result?
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Tony
Wonderful wonderful workout Caroline. I used 10kg each dumbbell and my lovely 20kg sandbag for the hip thrust, amazing. The squats at the end felt brilliant.
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