Squats for the glutes!! Primarily targeting the glutes with work involved from the hamstrings and quads but aiming to ignite those glutes!!

All you will need for this workout is a pair of dumbbells/x 1 large dumbbell/ barbell/ kettlebell and your mat! The dumbbell I am using for your reference is 25kg.

A chair and glute band are optional!

You can perform glute bridges on the mat if preferred instead of hip thrusts.

The timer will be on for 1 minute of workout per exercise with 30 seconds rest!
Each exercise is performed two times aside from the staple: hip thrusts which are performed each 5th set and only once at a time!

Hip thrusts/bridges on mat
High squats (glute band optional)
Sumo squats
Hip thrusts/bridges on mat
Zercher squats
Sumo squat (hold approx 5 seconds at bottom)
Hip thrusts/bridges on mat
Sumo squats slow lower and pause
Sumo squats 1/2 reps
Hip thrusts/bridges on mat
Sumo to RDL
Sumo 1 1/2 reps
Hip thrusts/bridges on mat
Staggered hip thrust (switch next set)
Bodyweight sumo pulses (rise on beep!)
Hip thrusts/bridges on mat
Bodyweight kneel to squat
Bodyweight staggered squat to RDL
Hip thrusts/bridges on mat

Finisher:

Sumo deadlift squat 1/2 reps with dumbbell then drop to bodyweight! 30 seconds each!!!

During the finisher, keep constant tension on the hamstrings and glutes!!! Push through the heels and aim to push hips back!!

This is intense but it’s all about how you do it!! Focus on the positioning during the sumo squats!

Definitely a super squat session!!

Cx

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

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My Other Videos

20 Min UNWIND Stretch Routine: https://youtu.be/y87vSUoIMGU
10 Min STELLAR Ab Workout: https://youtu.be/kjH0HnC7370
30 Min COOL Cardio Workout: https://youtu.be/l3SuTllp8nw

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Caroline Girvan
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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