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Hamstring & GLUTE Isolation Workout / Dumbbells | EPIC II - Day 12

Let’s isolate, activate and engage the glutes and hamstrings! This workout is really demand a lot from the glutes in particular... but focus on your technique!! The timer will be on for 40 seconds of work, 20 seconds rest throughout however there will be points where we will hold or full etc during the 20 seconds rest instead to amplify the time under tension! For this lower body session you will need a pair of dumbbells or 1 large dumbbell/kettlebell, a glute band and a chair for hip thrusts (or you can perform bridges on the mat if preferred). LYING ABDUCTION ON ELBOWS ABDUCTION WALK ABDUCTION SUMO SQUATS SLOW SUMO SQUATS 1 1/2 REPS SUMO SQUATS 1/2 REPS SUMO SQUATS 1 1/2 REPS SUMO SQUATS SLOW SUMO DEADLIFT SLOW SUMO DEADLIFT 1 1/2 REPS SUMO DEADLIFT 1/2 REPS SUMO DEADLIFT 1 1/2 REPS SUMO DEADLIFT SLOW PLIÉ SQUAT SLOW PLIÉ SQUAT 1 1/2 REPS PLIÉ SQUAT 1/2 REPS PLIÉ SQUAT 1 1/2 REPS PLIÉ SQUAT SLOW RDL SLOW RDL 1 1/2 REPS RDL 1/2 REPS HIP THRUST SLOW HIP THRUST 1 1/2 REPS HIP THRUST HOLD HIP THRUST 1 1/2 REPS HIP THRUST SLOW STAGGERED HIP THRUST STAGGERED HIP THRUST 1 1/2 REPS STAGGERED HIP THRUST HOLD STAGGERED HIP THRUST (switch side) STAGGERED HIP THRUST 1 1/2 REPS STAGGERED HIP THRUST HOLD BANDED HIP THRUST W/ ABDUCTION HOLD! BANDED HIP THRUST W/ ABDUCTION REVERSE CRAB HOLD! 1 1/2 REPS CRAB REVERSE CRAB HOLD! 1 1/2 REPS CRAB LYING GLUTE SQUEEZE HOLD! IN & OUT PULSE! SQUAT PULSES FULL RANGE 1/2 REPS 1 1/2 REPS Burnout! SUMO HALF SQUATS DUMBBELL THEN DROP TO BODYWEIGHT!! Please go at your own pace and depth. Only lower to where you feel comfortable during the squat variations. My glutes were on fire!! I am sure you will also experience this so long as really challenge yourself within the movements!! 🔥🔥🔥🔥🔥🔥🔥🔥🔥 Cx Please ensure you warm up. Here’s my recommended Warm Up Routine:    • 10 Min Full Body WARM UP with Carolin...   If you would like an extended stretch, check out my NEW 20 Min UNWIND Routine:    • UNWIND 20 Min Full Body Stretch Routi...   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/... ▶ 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 My Other Workouts: ▶ 20 Min Jumping Jack Cardio Workout:    • 20 Min Jumping Jack CARDIO WORKOUT at...   ▶ 20 Min Core & Abs Workout (20 Plank Variations):    • 15 Min Core & Abs Workout / Twenty PL...   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