Day 28 of EPIC | Glutes, Hamstrings & Back Workout

You will need a pair of dumbbells, a steady chair for Bulgarian lunges and a mat! Also a wall simply to use for balance during single leg calf raises! The timer will be on 45 seconds of work, with 15 seconds rest. There is a staple exercise combination after every 3rd exercise... variations of the Romanian deadlift. I have chosen this exercise as it is a fantastic movement to involve the hamstrings, glutes and back! Your forearms will also be tested!! You can perform with one dumbbell if preferred, particularly towards the end if forearms and grip feeling it tough! SUMO SQUAT 1 1/2 REPS SUMO PULSES x 5 RDL FULL RANGE RDL 1 1/2 REPS RDL PULSES x 5 BULGARIAN FULL RANGE BULGARIAN 1 1/2 REPS BULGARIAN PULSES x 5 (b/w) RDL FULL RANGE RDL 1 1/2 REPS RDL PULSES x 5 BULGARIAN FULL RANGE (opp) BULGARIAN 1 1/2 REPS BULGARIAN PULSES x 5 (b/w) RDL FULL RANGE RDL 1 1/2 REPS RDL PULSES x 5 LATERAL LUNGE FULL RANGE LATERAL LUNGE 1 1/2 REPS LATERAL LUNGE PULSES x 5 (b/w)*error RDL FULL RANGE RDL 1 1/2 REPS RDL PULSES x 5 LATERAL LUNGE FULL RANGE (opp) LATERAL LUNGE 1 1/2 REPS LATERAL LUNGE PULSES x 5 RDL FULL RANGE RDL 1 1/2 REPS RDL PULSES x 5 BENT OVER ROW DEAD STOP BENT OVER ROW (same arm) BENT OVER ROW (switch) DEAD STOP BENT OVER ROW (same arm) RDL FULL RANGE RDL 1 1/2 REPS RDL PULSES x 5 PULLOVER FULL RANGE 1 1/2 PULLOVER PULLOVER (w/ approx 3 second hold) RDL FULL RANGE RDL 1 1/2 REPS RDL PULSES x 5 CALF ROCKERS SINGLE LEG CALF RAISES SINGLE LEG CALF RAISES (opp) Finisher: ROMANIAN TO CLEAN TO SQUAT Aim to take it slow and controlled... no jolting movements or jerking. Smooth movements within a suitable range of motion throughout.





 

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