Day 13 of EPIC | Hamstrings & Glute Workout - Dumbbells + Band

Day 13 in the EPIC Program and it’s a hamstrings and glute workout! We will be targeting the 3 main muscles of the glutes: the gluteus maximums, gluteus medius and gluteus minimus as well as the adductors and hamstrings.
We will be using small resistance bands and dumbbells to target the hamstrings and glutes but also our core!
During this workout I am using one dumbbell and it is 20kg (44lbs) however you can use 2 x dumbbells to increase the weight of needed depending on the dumbbells you have. You can also use a kettlebell.
In regards to the band, if you have a longer band you can double it up to shorten it and increase the resistance.
There are so many athletic and strength benefits to training your glutes including improved posture, help protect your spine, run faster, jump higher, improve stability of core and hips, reduce risk of injuries including the hamstrings, hips, lower back and knees. Often lower back pain can be associated with weak glutes and/or hamstrings.
The timer will be on for 45 seconds per exercise with 15 seconds to get ready for the next!
ADDUCTION
PULSES
UP & DOWN
BRIDGE ABDUCTION
BRIDGE PULSES
ABDUCTION ON ELBOWS
ABDUCTION ON HANDS
DONKEY LIFTS
DONKEY LIFTS by
DONKEY PULSES
DONKEY PULSES
SQUATS
PULSES
1 1/2 REPS
SUMO SQUAT
SUMO HALF REPS
SUMO PULSES
SUMO SLOW
SUMO 1 1/2 REPS
SUMO HOLD approx 5 seconds
ROMANIAN DEADLIFT
WIDER STANCE DEADLIFT
ROMANIAN DEADLIFT 1 1/2 REPS
HIP THRUST
HIP THRUST PULSES
HIP THRUST HOLD approx 5 seconds
HIP THRUST SLOW
HIP THRUST FAST
SINGLE LEG THRUST
SINGLE LEG THRUST
BAND & DUMBBELL THRUST
BAND FULL RANGE THRUST
BAND PULSES
BAND HOLD
HAMSTRING UP & DOWN
SINGLE LEG HAMSTRING
SINGLE LEG HAMSTRING (switch leg)
HAMSTRING WALKS
HAMSTRING HOLD
HALF REP SQUATS
Please ensure you warm up for at least 5 minutes prior to beginning.
Remember, control throughout!
And make this workout as challenging as possible... really squeeze the glutes at top of bridge/thrust to push hips high.
When wearing the band, think about pushing the knees apart at all times during the lowering, holding or lifting part!!
With the donkey kicks, think about aiming the heel to the ceiling, rather than the entire sole of the foot!
I hope you all embrace the burn and really feel the activation and engagement of those glutes and hamstrings!
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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