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!!

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Please ensure you warm up. Here’s my recommended Warm Up Routine: https://youtu.be/PzyzfjtNHb0

If you would like an extended stretch, check out my NEW 20 Min UNWIND Routine: https://youtu.be/y87vSUoIMGU

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EPIC II Program:

EPIC II Program Guide, FAQ’s and Schedule: https://carolinegirvan.com/epic-program.pdf
The Official EPIC II Program Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVI4oP_bKz1NvbPgsRaE8AQ

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: https://youtu.be/XTzgm-pMQ6I
20 Min Core & Abs Workout (20 Plank Variations): https://youtu.be/FJjT-FUlXVU

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