Day 41 of EPIC | Hamstring and Glute Isolation



The timer will be on throughout for mostly 40 seconds of work, 20 seconds rest however there will be exercises where we work through the rest period! For example, 40 seconds hip thrust, 20 second pulses, 40 seconds hip thrusts! The band is optional of course. If not using a band, ensure pushing hips back and driving through heels on way up during sumo squats. Also during hip thrusts, really squeeze glutes and lower with control. If using a band, think knees out!!!! Whether you are squatting or hip thrusting! DB HIGH SQUAT (band optional) DB HIGH SQUAT (band optional) SUMO SQUAT SUMO SQUAT SUMO SQUAT HALF REPS SUMO SQUAT HALF REPS SUMO SQUAT PULSES SUMO SQUAT PULSES RDL SINGLE LEG RDL SINGLE LEG (switch) RDL SINGLE LEG RDL SINGLE LEG (switch) FOOT ELEVATED LUNGE FOOT ELEVATED LUNGE (same leg) FOOT ELEVATED LUNGE (switch) FOOT ELEVATED LUNGE KNEELING GLUTE SQUEEZE SIDE KNEELING GLUTE SQUEEZE (switch) SIDE KNEELING GLUTE SQUEEZE (switch) SIDE KNEELING GLUTE SQUEEZE (switch) DEAD STOP LUNGE DEAD STOP LUNGE (switch) DEAD STOP LUNGE (switch) DEAD STOP LUNGE (switch) HIP THRUST (band optional) 1 min duration HIP THRUST HIP THRUST HIP THRUST STAGGERED HOLD STAGGERED HOLD (same side) STAGGERED HOLD (switch) STAGGERED HOLD (same side) RDL RDL RDL RDL HAMSTRING SINGLE LEG UP & DOWN (no rest) HAMSTRING SINGLE LEG UP & DOWN HAMSTRING SINGLE LEG UP & DOWN HAMSTRING SINGLE LEG UP & DOWN HAMSTRING DOUBLE LEG LIFT HAMSTRING DOUBLE LEG LIFT HAMSTRING DOUBLE LEG LIFT HAMSTRING DOUBLE LEG LIFT Finisher: SQUAT WALK (40 seconds) PULSES (20 seconds) Below is a quick bodyweight glute activation routine if you would like to help activate the glutes prior. This is completely optional and not necessary! My Glute Activation Routine: https://youtu.be/dSOvRW-llj8





 

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