Aiming to increase not only strength and muscle but improving your mind to the muscle connection really will lead to more reward. We can all lift up & down… but everyone is different when it comes to connection. I am a fan of actually continually thinking particularly glute exercises how I can lift more solely with the glutes and through the glutes.
You will feel your glutes & hamstring muscles isolated, engaged and challenged throughout this workout is you aim to make each rep the best you can!
It’s not so much about lifting weight from point A to B but more about using the muscle by shortening & contracting, slowly releasing, increasing range of movement within each rep and tweaking those reps to intensify it even more!
The timer will be on for trisets consisting of 30 seconds per exercise with 30 seconds rest inbetween!
For this workout you will need dumbbells (you can also use a barbell for some of the exercises), your mat, a chair for hip thrusts and a glute band placed just above the knees.
The dumbbells I am using for your reference are 1 x 25kg and 1 x 15kg.
1 minute simple activation first!
SUMO DEADLIFT - HOLD - FULL RANGE
SUMO DEADLIFT - HOLD - FULL RANGE
HIP THRUST - 1/2 REPS - FULL RANGE!
HIP THRUST - 1/2 REPS - FULL RANGE!
HAMSTRING THRUST - HOLD - FULL!
HAMSTRING THRUST - HOLD - FULL!
SIDE KNEEL - 1/2 REPS - B/W FULL RANGE!
SWITCH SIDE!
STAGGER RDL - 1/2 REPS - FULL RANGE!
SWITCH SIDE!
FWD LEAN LUNGE - LUNGE TO RDL - B/W LUNGE!
SWITCH SIDE!
FWD LEAN LUNGE - HOLD - FULL!
SWITCH SIDE!
X1 LEG THRUST - 1/2 REPS - FULL RANGE!
SWITCH SIDE!
HAMSTRING LIFT - HOLD - FULL RANGE!
SWITCH SIDE!
Finisher!
100 x BANDED GLUTES COMBO!
20 x ABDUCTION
20 x PULSES
20 x BRIDGES
20 x ON HANDS ABDUCTION
20 x ON ELBOWS ABDUCTION
then… 30 SECOND ABDUCTION HOLD!
Relax, breathe, and focus!
You’ll have a very intense session!!
Cx
Always ensure you warm up before any workout. Here’s my 5 Min Warm Up Routine: https://youtu.be/c0VxUFHdYzs
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/?sub_confirmation=1
Here’s today’s optional add-on: https://youtu.be/N9_11gKQGqM
EPIC Endgame Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUj7yv484Qhtm-mLZvilnbL
EPIC Beginner Series: https://www.youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH
My Cardio Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio
My Ab Workouts: https://www.youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7
Join The Caroline Girvan Community
Instagram: https://instagram.com/carolinegirvan
Private Facebook Group: https://facebook.com/groups/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