Caroline Girvan - AWAKENED GLUTES Hamstrings Workout Glute Band | EPIC Heat | Day 11
Glute activation, hip thrusts, Romanian deadlifts, sumo squats, banded burnouts! We will work our hamstrings and glutes specifically for the next 30 minutes in this AWAKENING glute & hamstring session! For this glute and hamstring session, I will be using a glute band, a pair of dumbbells (or x1 larger dumbbell), a towel to place under the dumbbell to make more comfortable and a chair for the hip thrusts. The dumbbells I am using for your reference are 15kg each and x 1 25kg for the hip thrusts and sumo squats. You can also use a barbell or kettlebell if you have that heavier weight available! I will be using a chair for hip thrusts however you can absolutely perform bridges on the mat! We will begin with some activation before going into a variety of movements to target those glutes and hamstrings! Banded activation for approx 6 minutes! Simply follow along on screen between full range, pulses and holds! Hip thrust Hip thrust Hip thrust/ hold/ thrust Hip thrust Staggered/ hold / full range Staggered/ hold / full range Bodyweight x1 leg thrust/ hold/ full range Bodyweight x1 leg thrust/ hold/ full range 1 1/2 sumo squat 1 1/2 sumo squat Sumo hold (rise on beep) 1 1/2 rep RDL 1 1/2 rep RDL Staggered RDL/ pulses/ full range Staggered RDL/ pulses/ full range Sumo squat to RDL Sumo squat to RDL Finisher: Lateral side step Switch Diagonal tap Switch 1/2 squats Squat hold with abduction Squats Remember that when using the band, really utilise it! This type of workout is different to say pressing a dumbbell into shoulder press... it is up to you to make this as challenging as possible!! Knees out! Hips up! Enjoy!!!
Glute activation, hip thrusts, Romanian deadlifts, sumo squats, banded burnouts! We will work our hamstrings and glutes specifically for the next 30 minutes in this AWAKENING glute & hamstring session! For this glute and hamstring session, I will be using a glute band, a pair of dumbbells (or x1 larger dumbbell), a towel to place under the dumbbell to make more comfortable and a chair for the hip thrusts. The dumbbells I am using for your reference are 15kg each and x 1 25kg for the hip thrusts and sumo squats. You can also use a barbell or kettlebell if you have that heavier weight available! I will be using a chair for hip thrusts however you can absolutely perform bridges on the mat! We will begin with some activation before going into a variety of movements to target those glutes and hamstrings! Banded activation for approx 6 minutes! Simply follow along on screen between full range, pulses and holds! Hip thrust Hip thrust Hip thrust/ hold/ thrust Hip thrust Staggered/ hold / full range Staggered/ hold / full range Bodyweight x1 leg thrust/ hold/ full range Bodyweight x1 leg thrust/ hold/ full range 1 1/2 sumo squat 1 1/2 sumo squat Sumo hold (rise on beep) 1 1/2 rep RDL 1 1/2 rep RDL Staggered RDL/ pulses/ full range Staggered RDL/ pulses/ full range Sumo squat to RDL Sumo squat to RDL Finisher: Lateral side step Switch Diagonal tap Switch 1/2 squats Squat hold with abduction Squats Remember that when using the band, really utilise it! This type of workout is different to say pressing a dumbbell into shoulder press... it is up to you to make this as challenging as possible!! Knees out! Hips up! Enjoy!!!