Day 37 of EPIC II and all you will need for this posterior chain workout targeting the back, hamstring and glutes is a pair of dumbbells and something to lean against for bent over rows.

The dumbbells I am using for your reference are 15kg each and a heavier dumbbell of 25kg.

Optional is a glute band to increase resistance and intensity. Also a chair (soft at edge or place towel on edge for comfort) or a bench for hip thrusts however you can perform bridges on the mat as alternative!

HIP THRUSTS
HIP THRUSTS
HIP THRUSTS
HIP THRUSTS
HOLD (THRUST ON BEEP)
HOLD (THRUST ON BEEP)
HOLD (THRUST ON BEEP)
HOLD (THRUST ON BEEP)

STAGGERED HIP THRUSTS
STAGGERED HIP THRUSTS
STAGGERED HIP THRUSTS
STAGGERED HIP THRUSTS

SINGLE LEG BODYWEIGHT ONLY!
SINGLE LEG BODYWEIGHT ONLY!
SINGLE LEG BODYWEIGHT ONLY!
SINGLE LEG BODYWEIGHT ONLY!

RDL
RDL
RDL

1 1/2 RDL
1 1/2 RDL
STAGGERED RDL
STAGGERED RDL
1 1/2 STAGGERED RDL
1 1/2 STAGGERED RDL

STAGGERED RDL PULSES
STAGGERED RDL PULSES

BENT OVER ROW
BENT OVER ROW
BENT OVER ROW
BENT OVER ROW
SUPINE ROW
SUPINE ROW
LANDMINE ROW
LANDMINE ROW
PULLOVER
PULLOVER
PULLOVER
PULLOVER

REVERSE CRAB
REVERSE CRAB
SINGLE LEG PLANK LIFT
SINGLE LEG PLANK LIFT
SINGLE LEG HAMSTRING LIFT
SINGLE LEG HAMSTRING LIFT

Finisher; 40 seconds

X5 LANDMINEX5 RDL PULSES

This workout is hard work... focusing on making it as difficult as you can!!!

Get the most of the movements with control and range of motion!!!

Let’s smash this!!

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Please ensure you warm up! Here’s my recommended warm up routine: https://youtu.be/PzyzfjtNHb0

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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