GAINFUL Glutes and Core Workout - Dumbbells | EPIC Endgame Day 23

 


The dumbbells I am using are 1 x 25kg for the sumos, bridges and hip thrusts and 2 x 15kg for everything else! The timer will be on for most of the exercises for 1 minute with 30 seconds rest inbetween! However, the staple will be one giant set of hip thrusts, consisting of 4 variations of 30 seconds each! Followed by 1 minute of banded lateral walks! STAPLE: FULL RANGE-PULSE-HOLD-EXPLOSIVE LATERAL SQUAT WALK (1 minute) SUMO SQUATS SUMO SQUATS RDL RDL STAPLE: FULL RANGE-PULSE-HOLD-EXPLOSIVE LATERAL SQUAT WALK (1 minute) SUMO DEADLIFT SQUAT SUMO DEADLIFT SQUAT FORWARD LEAN STAGGERED SQUAT SWITCH SIDE! STAPLE: FULL RANGE-PULSE-HOLD-EXPLOSIVE LATERAL SQUAT WALK (1 minute) STAGGERED RDL (one side) SWITCH SIDE! SINGLE LEG REVERSE PLANK LIFT SWITCH SIDE! STAPLE: FULL RANGE-PULSE-HOLD-EXPLOSIVE LATERAL SQUAT WALK (1 minute) GLUTE BRIDGE GLUTE BRIDGE FINISHER: 100 x BANDED BODYWEIGHT BRIDGES!





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