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GIANT Glutes and Hamstrings Sets Workout - EPIC III Day 31 - Caroline Girvan

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Rating: 4.0; Vote: 1

Hip thrusts, sumo squads, Romanian deadlifts and bodyweight exercises all combined into giant sets to make this an very demanding and intense workout for the entire glutes and hamstrings! For this demanding session you will need a pair of dumbbells or one heavier dumbbell, your mat, a glute band and a chair/bench for hip thrusts. I also use a towel to place under the dumbbell during hip thrusts! I am using only one dumbbell of 25kg throughout this workout today but you could use 1 x kettlebell, barbell or 2 x dumbbells! There is a staple of hip thrusts giant sets in today-s workout consisting of using the band with dumbbell then dropping dumbbell to bodyweight with the band only! The staple only appears 3 times in total! The Irene will be on for 45 seconds each exercise, moving straight into the next. Once we complete the giant set (4 exercises today, we then have 30 seconds rest! Please remember the timer is only a guide! You may need to take a brief second to reset during points of the giant sets! Take those few seconds as it is a lot time for a set; 3 minutes! ON ELBOWS PULSES! FULL RANGE! ON HANDS PULSES! FULL RANGE! HAMSTRING THRUST 1/2 REPS! FULL RANGE! BODYWEIGHT 1/2 REPS! FULL RANGE! STAPLE! BANDED HIP THRUST 1/2 REPS! FULL RANGE! BODYWEIGHT 1/2 REPS! FULL RANGE! STAGGERED HIP THRUST 1/2 REPS! FULL RANGE! SINGLE LEG 1/2 REPS! FULL RANGE! STAGGERED HIP THRUST 1/2 REPS! FULL RANGE! SINGLE LEG 1/2 REPS! FULL RANGE! STAPLE! BANDED HIP THRUST 1/2 REPS! FULL RANGE! BODYWEIGHT 1/2 REPS! FULL RANGE! HAMSTRING LIFT! SINGLE LEG BRIDGE! HAMSTRING LIFT! X1 LEG BRIDGE NO REST AT BOTTOM! HAMSTRING LIFT! SINGLE LEG BRIDGE! HAMSTRING LIFT! X1 LEG BRIDGE NO REST AT BOTTOM! STAPLE! BANDED HIP THRUST 1/2 REPS! FULL RANGE! BODYWEIGHT 1/2 REPS! FULL RANGE! 1/2 REP SUMO SQUATS! FULL RANGE! BODYWEIGHT 1/2 REPS! SUMO SQUAT TO HAND TAP! SUMO SQUAT TO RDL! RDL! 1 1/2 REP RDL! 1/2 REP RDL! Finisher! 30/30/30 DOUBLE LEG HAMSTRING LIFT! HOLD! NO REST AT BOTTOM! I have no doubt if you really utilise your band, aim for solid reps and full contraction, you will love these giant sets! Giant sets require giant effort! You will smash this!
Date: 2022-05-17

← CARDIO CHAOS Full Body Workout - Bodyweight Only - EPIC III Day 30 - Caroline Girvan

SUPER INTENSE Shoulder & Arm Supersets Workout - EPIC III Day 32 - Caroline Girvan →

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Comments and reviews: 10

Amanda
Yes! As the years go by exercises have gotten more challenging not because I'm getting weaker, but because that mind muscle connection helps you feel like you are engaging more and more fibers. Ab exercises and yes, lower body exercises, but also back exercises feel more challenging when you are really focusing on keeping the best form and getting that good squeeze.
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Kayli
Oh my goodness, my hamstrings and glutes were cramping up --- Amazing workout as always! Thank you for sharing all of your free workouts Caroline! You are the best trainer I-ve had in 20 years!
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KombuchaLiz
Im not gonna lie. I absolutely hated this workout. So many damn hip thrust then I came close to pulling a ham muscle. Probably because I was hating on the workout.
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Angie
Happy monday everyone. Hope your Thanksgiving was amazing. This one seems so much challenging. Especially the hip thrust but feeling proud for keep pushing through.
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Lorena
Hi Caroline! I just did this routine, and I'd like to know if this works for glutes hypertrophy. Anyway, it was awesome, my glutes and hamstrings are dead -
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Eleanor
Love, love, love this workout! I hate being two weeks behind everyone but so excited to be back on track with these awesome workouts-thank you!
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Als
damn I hate hip thrusts. Gonna do this workout today.
Update: Well I'm just glad its over. I was looking forward to the squats part Lol
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Heather
I applied the principle of mind to muscle and it made the workout so much more challenging. A great mind for the glutes!
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Yonelle
My husband and I really love your workouts! My hamstrings are feeling it! Thank your for this wonderful program!
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iecher
Whew! My hamstrings and glutes are on -! I completed it though! Thank you for another awesome workout! -
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