Caroline Girvan - Day 13 of EPIC _ Hamstrings & Glute Workout - Dumbbells + Band
Day 13 in the EPIC Program and it’s a hamstrings and glute workout! We will be targeting the 3 main muscles of the glutes: the gluteus maximums, gluteus medius and gluteus minimus as well as the adductors and hamstrings. We will be using small resistance bands and dumbbells to target the hamstrings and glutes but also our core! During this workout I am using one dumbbell and it is 20kg (44lbs) however you can use 2 x dumbbells to increase the weight of needed depending on the dumbbells you have. You can also use a kettlebell. In regards to the band, if you have a longer band you can double it up to shorten it and increase the resistance. There are so many athletic and strength benefits to training your glutes including improved posture, help protect your spine, run faster, jump higher, improve stability of core and hips, reduce risk of injuries including the hamstrings, hips, lower back and knees. Often lower back pain can be associated with weak glutes and/or hamstrings. The timer will be on for 45 seconds per exercise with 15 seconds to get ready for the next! ADDUCTION PULSES UP & DOWN BRIDGE ABDUCTION BRIDGE PULSES ABDUCTION ON ELBOWS ABDUCTION ON HANDS DONKEY LIFTS DONKEY LIFTS by DONKEY PULSES DONKEY PULSES SQUATS PULSES 1 1/2 REPS SUMO SQUAT SUMO HALF REPS SUMO PULSES SUMO SLOW SUMO 1 1/2 REPS SUMO HOLD approx 5 seconds ROMANIAN DEADLIFT WIDER STANCE DEADLIFT ROMANIAN DEADLIFT 1 1/2 REPS HIP THRUST HIP THRUST PULSES HIP THRUST HOLD approx 5 seconds HIP THRUST SLOW HIP THRUST FAST SINGLE LEG THRUST SINGLE LEG THRUST BAND & DUMBBELL THRUST BAND FULL RANGE THRUST BAND PULSES BAND HOLD HAMSTRING UP & DOWN SINGLE LEG HAMSTRING SINGLE LEG HAMSTRING (switch leg) HAMSTRING WALKS HAMSTRING HOLD HALF REP SQUATS Please ensure you warm up for at least 5 minutes prior to beginning. Remember, control throughout! And make this workout as challenging as possible... really squeeze the glutes at top of bridge/thrust to push hips high. When wearing the band, think about pushing the knees apart at all times during the lowering, holding or lifting part!! With the donkey kicks, think about aiming the heel to the ceiling, rather than the entire sole of the foot! I hope you all embrace the burn and really feel the activation and engagement of those glutes and hamstrings!
Day 13 in the EPIC Program and it’s a hamstrings and glute workout! We will be targeting the 3 main muscles of the glutes: the gluteus maximums, gluteus medius and gluteus minimus as well as the adductors and hamstrings. We will be using small resistance bands and dumbbells to target the hamstrings and glutes but also our core! During this workout I am using one dumbbell and it is 20kg (44lbs) however you can use 2 x dumbbells to increase the weight of needed depending on the dumbbells you have. You can also use a kettlebell. In regards to the band, if you have a longer band you can double it up to shorten it and increase the resistance. There are so many athletic and strength benefits to training your glutes including improved posture, help protect your spine, run faster, jump higher, improve stability of core and hips, reduce risk of injuries including the hamstrings, hips, lower back and knees. Often lower back pain can be associated with weak glutes and/or hamstrings. The timer will be on for 45 seconds per exercise with 15 seconds to get ready for the next! ADDUCTION PULSES UP & DOWN BRIDGE ABDUCTION BRIDGE PULSES ABDUCTION ON ELBOWS ABDUCTION ON HANDS DONKEY LIFTS DONKEY LIFTS by DONKEY PULSES DONKEY PULSES SQUATS PULSES 1 1/2 REPS SUMO SQUAT SUMO HALF REPS SUMO PULSES SUMO SLOW SUMO 1 1/2 REPS SUMO HOLD approx 5 seconds ROMANIAN DEADLIFT WIDER STANCE DEADLIFT ROMANIAN DEADLIFT 1 1/2 REPS HIP THRUST HIP THRUST PULSES HIP THRUST HOLD approx 5 seconds HIP THRUST SLOW HIP THRUST FAST SINGLE LEG THRUST SINGLE LEG THRUST BAND & DUMBBELL THRUST BAND FULL RANGE THRUST BAND PULSES BAND HOLD HAMSTRING UP & DOWN SINGLE LEG HAMSTRING SINGLE LEG HAMSTRING (switch leg) HAMSTRING WALKS HAMSTRING HOLD HALF REP SQUATS Please ensure you warm up for at least 5 minutes prior to beginning. Remember, control throughout! And make this workout as challenging as possible... really squeeze the glutes at top of bridge/thrust to push hips high. When wearing the band, think about pushing the knees apart at all times during the lowering, holding or lifting part!! With the donkey kicks, think about aiming the heel to the ceiling, rather than the entire sole of the foot! I hope you all embrace the burn and really feel the activation and engagement of those glutes and hamstrings!