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INTENSE Hamstrings and Core Focus Workout | EPIC II - Day 24

Hamstring focused lower body session with a lot of work involving the glutes too and beginning with some core specific work! Starting with some core to help strengthen the entire core and provide protection for the lower back. All you will need for this workout is your mat and a pair of dumbbells. The dumbbells I am using for your reference are 15kg each. The timer will be on for the core portion at the beginning for 50 seconds of work, 10 seconds rest. The last 10 seconds of the 50 seconds will be a hold! Simply listen out for the beep! All of the following are followed by a 10 second hold! Deadbug (one side) Deadbug (switch) Double Deadbug Hip lift to leg lower Plank saw Long plank Low plank side knee tuck High plank knee tuck Low plank side knee tuck High plank knee tuck Side lying hollow Side plank to hollow Side lying hollow Side plank to hollow Plank with alt leg/arm raise The lower body portion is 40 seconds of work, 20 seconds of rest! Sumo Squats - 3 sets Sumo deadlift squat - 3 sets RDL - 3 sets Good mornings - 3 sets Forward lean lunges - 2 sets each side American version - 3 sets Staggered RDL - 2 sets per side Kneeling to staggered RDL - 2 sets per side When we come to the mat, no rest! All of these are followed by a 20 second hold! Single leg lift Single leg lift Double march Double up & down Last set is 20 seconds per exercise! Single leg hold Single leg hold Double leg hold! I love the slow pace of these workouts for that mind to muscle contraction. Also the slow descent into the stretch of the RDLs to really focus on lengthening and using the hamstrings! Remember if you feel anything in the lower back, either perform bodyweight to get your alignment correct. Think about long spine, fold at hips and hips back. Slight bend at knee and only lower or where you feel stretch in hamstrings and are able to maintain that long back! You will finish feeling awesome after this... and worked!!! 🔥🔥🔥🔥🔥 Please ensure you warm up. Here’s my recommended Warm Up Routine:    • 10 Min Full Body WARM UP with Carolin...   Cx Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://youtube.com/c/carolinegirvan/... My Other Videos ▶ 20 Min UNWIND Stretch Routine:    • UNWIND 20 Min Full Body Stretch Routi...   ▶ 10 Min STELLAR Ab Workout:    • 10 Min STELLAR ABS Workout / No Equip...   ▶ 30 Min COOL Cardio Workout:    • 30 Min COOL CARDIO Workout / No Equip...   Social ▶ Instagram:   / carolinegirvan   ▶ Private Facebook Group for Further Community Support:   / carolinegirvan   EPIC II Program: ▶ EPIC II Program Guide, FAQ’s and Schedule: https://carolinegirvan.com/epic-progr... ▶ The Official EPIC II Program Playlist:    • EPIC II Program   Sports Equipment I Use: ▶ My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan ▶ My Amazon US Page: https://amazon.com/shop/carolinegirvan Business Enquiries: ▶ Email: [email protected] Caroline Girvan PO BOX 115 County Antrim Northern Ireland BT38 8WB 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