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


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



 

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