SLOW 'N INTENSE Hamstrings & Glute Workout | EPIC III Day 23

The glutes and hamstrings will be intensely activated, isolated and engaged throughout this workout through exercises such as hip thrusts, banded work, sumo squats and RDLs using variations on tempo throughout! A primarily slow paced session to allow for focus on that mind to muscle connection which is so important and has huge carry over to other training such as manipulation of lunges and squats to target the glutes even more! For this glute & hamstring focused session, you will need a pair of dumbbells or one heavier dumbbell, a chair/bench for hip thrusts and a glute band. I will also use a towel when placing dumbbell on my hips. The dumbbell I am using throughout is 25kg. You can absolutely use 2 dumbbells, a kettlebell or barbell! The timer will be on for a majority of the workout for 45 seconds each exercise with 15 seconds rest inbetween each exercise. There is a staple of bodyweight full single leg thrusts for 45 seconds straight into 15 seconds of half reps on the same side! We then immediately move to opposite side! The staple will appear only 3 times throughout this workout! SLOW ECCENTRIC (band only) PAUSE AT TOP (band only) SLOW LIFTING (band only) SLOW ECCENTRIC PAUSE AT TOP SLOW LIFTING 1/2 REPS! SLOW ECCENTRIC PAUSE AT TOP SLOW LIFTING 1/2 REPS! STAPLE: SINGLE LEG HIP THRUST FULL RANGE! 1/2 REPS (same side) FULL RANGE SAME SIDE! SWITCH SIDE FULL RANGE! 1/2 REPS! FULL RANGE! DUMBBELL SUMO SLOW ECCENTRIC DUMBBELL SUMO PAUSE AT BOTTOM DUMBBELL SUMO 1/2 REPS! BODYWEIGHT SUMO SLOW ECCENTRIC BODYWEIGHT SUMO PAUSE AT BOTTOM BODYWEIGHT SUMO 1/2 REPS! STAPLE: SINGLE LEG HIP THRUST FULL RANGE! 1/2 REPS (same side) FULL RANGE SAME SIDE! SWITCH SIDE FULL RANGE! 1/2 REPS! FULL RANGE! RDL SLOW ECCENTRIC RDL PAUSE AT BOTTOM RDL 1/2 REPS! HAMSTRING THRUST SLOW ECCENTRIC PAUSE AT TOP! 1/2 REPS! STAPLE: SINGLE LEG HIP THRUST FULL RANGE! 1/2 REPS (same side) FULL RANGE SAME SIDE! SWITCH SIDE FULL RANGE! 1/2 REPS! FULL RANGE! FWD LEAN LUNGE TO RDL STRETCH SWITCH SIDE! FWD LEAN LUNGE TO RDL STRETCH SWITCH SIDE! Finisher: BANDED SQUATS! LATERAL WALK! 1/2 REP SQUATS! FULL RANGE SQUATS! Intense alright!! I guarantee if you really make every rep count you will feel the gluteal muscles and hamstrings working hard throughout!! You will no dout be able to tell by my face during this workout just how intense it really was! But I did love every minute! 🔥😁 Ready for the burn!!? 🔥🤩 Cx Always ensure you warm up before any workout. Here’s my NEW EPIC 5 Min Warm Up Routine:    • EPIC 5 Minute Warm Up - Full Body | Caroli...   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/... Here’s today’s optional add-on:    • 20 Min ABS WORKOUT at Home [NO EQUIPMENT +...   EPIC III Playlist:    • EPIC III Program   EPIC Beginner Series:    • Beginner EPIC Series   My Cardio Workouts:    • Cardio   My Ab Workouts:    • Ab / Core Workouts   Join The Caroline Girvan Community ▶ Instagram:   / carolinegirvan   ▶ Private Facebook Group:   / carolinegirvan   My Amazon Stores ▶ My Amazon UK Page: https://amazon.co.uk/shop/carolinegirvan ▶ My Amazon US Page: https://amazon.com/shop/carolinegirvan ▶ Business Enquiries Email: [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