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GROWING Glutes and Hamstrings Workout - EPIC Endgame Day 43 - Caroline Girvan

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Rating: 4.0; Vote: 1

A very intense workout building and strengthening the glutes and hamstrings- ready? Compound movements to get as much muscle recruitment with every single rep! Definitely one of my top glute & hamstring workouts to date! The timer will be on for a majority of the exercises for 1 minute with 20 seconds rest! Each minute will be split into trisets so 20/20/20 seconds to make the minute! We perform each triset for 2 sets in total! The staple will involve full range, slow sumo deadlifts squats for a full 1 minute followed by 6 x 20 seconds of cluster sets involving 1/2 rep sumo deadlifts! It will all be on screen for you to follow along! For this fiery workout, you will need weights for hip thrusts, RDLs & sumo deadlifts squats. The dumbbells I am using are 15kg x 2 for the RDLs and 1 x 25kg for hip thrusts and sumos. You can absolutely use a kettlebell or barbell for much of this workout too! You will also need a chair/bench for hip thrusts and a glute band! I also use a towel to place under the dumbbell when it-s on my hips! BANDED HIP THRUST FULL RANGE - 1/2 REPS - FULL RANGE HAMSTRING HIP THRUST FULL RANGE - HOLD - FULL RANGE STAPLE: SUMO DEADLIFT SQUATS (1 MINUTE) 6 x 20 1/2 REP SUMO DEADLIFTS STAGGERED HIP THRUST (one side) FULL RANGE - PULSES - FULL RANGE BODYWEIGHT X1 LEG THRUST (one side) FULL RANGE - PULSES - FULL RANGE STAPLE: SUMO DEADLIFT SQUATS (1 MINUTE) 6 x 20 1/2 REP SUMO DEADLIFTS RDL FULL RANGE - 1/2 REPS - FULL RANGE FORWARD LEAN LUNGE STATIC - REAR STEP - FULL RANGE STAPLE: SUMO DEADLIFT SQUATS (1 MINUTE) 6 x 20 1/2 REP SUMO DEADLIFTS DUMBBELL HIP THRUST FULL RANGE - PULSE - FULL RANGE BANDED HIP THRUST FULL RANGE - PULSES - FULL RANGE FINISHER! 100 x BODYWEIGHT BANDED 1/2 REP HIP THRUSTS! You will love every single time we hit that staple! Try to focus on the depth of each sumo deadlift whilst keeping the chest open- and pushing the knees out as you lift and lower! You are going to love this!
Date: 2022-05-17

← EFFECTUAL Upper Body Workout with Dumbbells - EPIC Endgame Day 42 - Caroline Girvan

THE FLOW Full Body Workout with Dumbbells - EPIC Endgame Day 44 - Caroline Girvan →

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Comments and reviews: 10

Matthew
Done! I used a 25kg barbell for the hip thrusts and first staple and two 15kg dumbbells for the RDLs and lunges. For the later staples I decided to switch to a 20kg dumbbell as it was more comfortable for me. I decided to go for a medium glute band so I could spread my legs a bit wider and target my glutes more effectively (with the heavy band I feel it a lot in my quads.
As of today I have just two workouts to go. I'll do Day 49 tomorrow and then I'll be ready for the EPIC FINALE on Sunday!
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Alevtina
Dear Lady, Caroline, I am thankful to God that I have an honour to see your videos. Thank you so much for all you do. Yiu should know that you made me and make feel happier. I am sure lots of other can say the same. Thank you so much, I consider you a part of my life. Thank you!
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Lelia
I really need to a cardio of yours before any weights as gosh my calorie counter moves SO slowly during these unless warm up. My back was hurt once the standing dumbell session started unfortunately and I had to do hip thrusts whole time. Didn-t give up at least!
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Christina
I -may- have accused you of attempted murder in the midst of this. Maybe. I dunno. I can't feel much from the waist down. ;) J/k. About not being able to feel. I did wonder what I'd done wrong to deserve such a beating. Thanks, Caroline! I loved it!
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Kim
Thank you Caroline for being my daily dose of happy- I enjoy every workout and appreciate you so much
I hope you will do a Q&A after endgame and more than anything I HOPE YOUR NOT LEAVING US!
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Eleanor
Amazing! Caroline absolutely crushed it with this workout! That staple is pure legend! Will definitely be feeling this one tomorrow. Thank you Caroline for another fantastic workout! --
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caroline_girvan
Doing this on a Monday. which is normally the day we find the hardest to want to get a workout in. But, we've been pretty consistent and pushed through today. Feels great!
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Shaleen
I think i really needed this. I havent pushed myself since 2 weeks. Chose this glutes and hamstring workout to add on the weight and challenge myself further. Thanks Caroline! --
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Debbie
Finally a 100rep finisher that I could actually finish at the same time as Caroline! Another awesome workout, so grateful to you Caroline! Enjoy everyone -
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sport
Just repeated this session in the first week post endgame. Amazing how loathing an exercise (ahem-sumo deadlifts squats) can actually make you love it --
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