Caroline Girvan | DEMANDING Glutes and Hamstrings Workout / Knee Friendly | EPIC III Day 13 @CarolineGirvan | Uploaded September 2021 | Updated October 2024, 1 hour ago.
Hamstrings and glutes supersets involving hip thrusts, RDLs and elevated bridges! There are no squats or lunges in this workout though that doesn’t mean it is any easier!
This really requires a lot from both the hamstrings and glutes in every exercise!
For this glute & hamstring session, you will need a pair of dumbbells and/or heavier weight such as one heavier dumbbell, barbell or kettlebell, your mat, Glute band, yoga block/thick book and a chair to elevate the feet during bridges and for hip thrusts!
This is superset format so no specific rest between 2 exercises! However of course, like me, you might need a brief second to come to floor during the hip thrusts at points!
The timer will be on for 50 seconds of work, straight into another 50 seconds of work before we have 20 seconds rest!
If a superset begins on one side such as a single leg exercise, the next exercise within that same superset will still be on same side! It will be a variation to the first exercise such as dropping to one dumbbell or pulses etc!
The dumbbells I am using for your reference are 15kg each and X1 dumbbell at 25kg for the hip thrusts.
X1
ABDUCTION
BRIDGE TO ABDUCTION
X1
PULSES
BRIDGE
X2
PAUSE AT TOP HIP THRUSTS
HOLD!
X3
1/2 REP HIP THRUSTS
FULL RANGE HIP THRUSTS
X2
PAUSE AT BOTTOM RDL
1 1/2 REP RDL
X1
BODYWEIGHT 1 1/2 REPS
FULL RANGE!
X2
RDL X2 DUMBBELLS
1/2 REP RDL X1 DUMBBELL
X2
ELEVATE HAMSTRING LIFT X1 DUMBBELL
BODYWEIGHT ONLY! (same side)
HAMSTRING LIFT X1 DUMBBELL (switch)
BODYWEIGHT ONLY! (same side)
X2
ELEVATED DEADSTOP BRIDGE
BODYWEIGHT NO TOUCH! (same side)
ELEVATED DEADSTOP BRIDGE (switch)
BODYWEIGHT NO TOUCH! (same side)
Finisher
X1
BAND BODYWEIGHT BRIDGE DEADSTOP
NO TOUCH MAT REPS!
I am so excited to hear how you find this workout!! I think you will enjoy the elevated bridges! The glutes and hamstrings will be happy to reach the end!
And with no lunges or squats, it is a change you might welcome!!
I think you will really love it!
Cx
Always ensure you warm up before any workout. Here’s my NEW EPIC 5 Min Warm Up Routine: youtu.be/JOoIsy8SX4c
Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1
Here’s today’s optional add-on: youtu.be/NPVIiAvi1hM
EPIC III Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXAMz4TJv5Ub4IFvdXjuFXy
EPIC Beginner Series: youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
My Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
My Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Join The Caroline Girvan Community
▶ Instagram: instagram.com/carolinegirvan
▶ Private Facebook Group: facebook.com/groups/carolinegirvan
My Amazon Stores
▶ My Amazon UK Page: amazon.co.uk/shop/carolinegirvan
▶ My Amazon US Page: amazon.com/shop/carolinegirvan
▶ Business Enquiries Email: info@carolinegirvan.com
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
Hamstrings and glutes supersets involving hip thrusts, RDLs and elevated bridges! There are no squats or lunges in this workout though that doesn’t mean it is any easier!
This really requires a lot from both the hamstrings and glutes in every exercise!
For this glute & hamstring session, you will need a pair of dumbbells and/or heavier weight such as one heavier dumbbell, barbell or kettlebell, your mat, Glute band, yoga block/thick book and a chair to elevate the feet during bridges and for hip thrusts!
This is superset format so no specific rest between 2 exercises! However of course, like me, you might need a brief second to come to floor during the hip thrusts at points!
The timer will be on for 50 seconds of work, straight into another 50 seconds of work before we have 20 seconds rest!
If a superset begins on one side such as a single leg exercise, the next exercise within that same superset will still be on same side! It will be a variation to the first exercise such as dropping to one dumbbell or pulses etc!
The dumbbells I am using for your reference are 15kg each and X1 dumbbell at 25kg for the hip thrusts.
X1
ABDUCTION
BRIDGE TO ABDUCTION
X1
PULSES
BRIDGE
X2
PAUSE AT TOP HIP THRUSTS
HOLD!
X3
1/2 REP HIP THRUSTS
FULL RANGE HIP THRUSTS
X2
PAUSE AT BOTTOM RDL
1 1/2 REP RDL
X1
BODYWEIGHT 1 1/2 REPS
FULL RANGE!
X2
RDL X2 DUMBBELLS
1/2 REP RDL X1 DUMBBELL
X2
ELEVATE HAMSTRING LIFT X1 DUMBBELL
BODYWEIGHT ONLY! (same side)
HAMSTRING LIFT X1 DUMBBELL (switch)
BODYWEIGHT ONLY! (same side)
X2
ELEVATED DEADSTOP BRIDGE
BODYWEIGHT NO TOUCH! (same side)
ELEVATED DEADSTOP BRIDGE (switch)
BODYWEIGHT NO TOUCH! (same side)
Finisher
X1
BAND BODYWEIGHT BRIDGE DEADSTOP
NO TOUCH MAT REPS!
I am so excited to hear how you find this workout!! I think you will enjoy the elevated bridges! The glutes and hamstrings will be happy to reach the end!
And with no lunges or squats, it is a change you might welcome!!
I think you will really love it!
Cx
Always ensure you warm up before any workout. Here’s my NEW EPIC 5 Min Warm Up Routine: youtu.be/JOoIsy8SX4c
Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: youtube.com/c/carolinegirvan/?sub_confirmation=1
Here’s today’s optional add-on: youtu.be/NPVIiAvi1hM
EPIC III Playlist: youtube.com/playlist?list=PLhu1QCKrfgPXAMz4TJv5Ub4IFvdXjuFXy
EPIC Beginner Series: youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
My Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
My Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Join The Caroline Girvan Community
▶ Instagram: instagram.com/carolinegirvan
▶ Private Facebook Group: facebook.com/groups/carolinegirvan
My Amazon Stores
▶ My Amazon UK Page: amazon.co.uk/shop/carolinegirvan
▶ My Amazon US Page: amazon.com/shop/carolinegirvan
▶ Business Enquiries Email: info@carolinegirvan.com
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
