HELLO Hamstrings & Glutes Dumbbell Workout | EPIC Endgame Day 13


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!






 

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