Day 28 of EPIC | Glutes, Hamstrings & Back Workout [POSTERIOR CHAIN] скачать в хорошем качестве

Day 28 of EPIC | Glutes, Hamstrings & Back Workout [POSTERIOR CHAIN]

This is a Glutes workout, hamstring workout and back workout... all in one session! This dumbbell routine will strengthen your entire posterior chain! You will need a pair of dumbbells, a steady chair for Bulgarian lunges and a mat! Also a wall simply to use for balance during single leg calf raises! The timer will be on 45 seconds of work, with 15 seconds rest. There is a staple exercise combination after every 3rd exercise... variations of the Romanian deadlift. I have chosen this exercise as it is a fantastic movement to involve the hamstrings, glutes and back! Your forearms will also be tested!! You can perform with one dumbbell if preferred, particularly towards the end if forearms and grip feeling it tough! SUMO SQUAT 1 1/2 REPS SUMO PULSES x 5 RDL FULL RANGE RDL 1 1/2 REPS RDL PULSES x 5 BULGARIAN FULL RANGE BULGARIAN 1 1/2 REPS BULGARIAN PULSES x 5 (b/w) RDL FULL RANGE RDL 1 1/2 REPS RDL PULSES x 5 BULGARIAN FULL RANGE (opp) BULGARIAN 1 1/2 REPS BULGARIAN PULSES x 5 (b/w) RDL FULL RANGE RDL 1 1/2 REPS RDL PULSES x 5 LATERAL LUNGE FULL RANGE LATERAL LUNGE 1 1/2 REPS LATERAL LUNGE PULSES x 5 (b/w)*error RDL FULL RANGE RDL 1 1/2 REPS RDL PULSES x 5 LATERAL LUNGE FULL RANGE (opp) LATERAL LUNGE 1 1/2 REPS LATERAL LUNGE PULSES x 5 RDL FULL RANGE RDL 1 1/2 REPS RDL PULSES x 5 BENT OVER ROW DEAD STOP BENT OVER ROW (same arm) BENT OVER ROW (switch) DEAD STOP BENT OVER ROW (same arm) RDL FULL RANGE RDL 1 1/2 REPS RDL PULSES x 5 PULLOVER FULL RANGE 1 1/2 PULLOVER PULLOVER (w/ approx 3 second hold) RDL FULL RANGE RDL 1 1/2 REPS RDL PULSES x 5 CALF ROCKERS SINGLE LEG CALF RAISES SINGLE LEG CALF RAISES (opp) Finisher: ROMANIAN TO CLEAN TO SQUAT Aim to take it slow and controlled... no jolting movements or jerking. Smooth movements within a suitable range of motion throughout. Please listen to how your body responds. Drop to one dumbbell or bodyweight when needed. Please ensure you warm up for at least 5 minutes prior to beginning this workout. This is a demanding workout with a lot on the hamstrings, glutes and back so train hard but safe!! Let’s rock day 28!!!!👊🏼👊🏼👊🏼👊🏼👊🏼 Cx ▶ My 5 Minute Warm Up:    • 5 Min Full Body Warm Up with Caroline Girvan   ▶ Subscribe to my YouTube Fitness Channel for FREE: https://youtube.com/c/carolinegirvan/... My FREE 10 Week EPIC Program ▶ Get Your FREE Caroline Girvan Program Guide and Schedule: https://carolinegirvan.com ▶ Official EPIC Program Playlist (Intermediate / Advanced):    • EPIC I Program   ▶ EPIC Beginner Series:    • Beginner EPIC Series   Equipment ▶ My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan ▶ My Amazon US Page: https://amazon.com/shop/carolinegirvan Social ▶ Instagram:   / carolinegirvan   ▶ Facebook:   / carolinegirvanfitness   ▶ Business Enquires: [email protected] Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk. Disclaimer: As an Amazon Associate I earn from qualifying purchases