Caroline Girvan - SLOW 'N INTENSE Hamstrings & Glute Workout | EPIC III Day 23

The glutes and hamstrings will be intensely activated, isolated and engaged throughout this workout through exercises such as hip thrusts, banded work, sumo squats and RDLs using variations on tempo throughout! A primarily slow paced session to allow for focus on that mind to muscle connection which is so important and has huge carry over to other training such as manipulation of lunges and squats to target the glutes even more! For this glute & hamstring focused session, you will need a pair of dumbbells or one heavier dumbbell, a chair/bench for hip thrusts and a glute band. I will also use a towel when placing dumbbell on my hips. The dumbbell I am using throughout is 25kg. You can absolutely use 2 dumbbells, a kettlebell or barbell! The timer will be on for a majority of the workout for 45 seconds each exercise with 15 seconds rest inbetween each exercise. There is a staple of bodyweight full single leg thrusts for 45 seconds straight into 15 seconds of half reps on the same side! We then immediately move to opposite side! The staple will appear only 3 times throughout this workout! SLOW ECCENTRIC (band only) PAUSE AT TOP (band only) SLOW LIFTING (band only) SLOW ECCENTRIC PAUSE AT TOP SLOW LIFTING 1/2 REPS! SLOW ECCENTRIC PAUSE AT TOP SLOW LIFTING 1/2 REPS! STAPLE: SINGLE LEG HIP THRUST FULL RANGE! 1/2 REPS (same side) FULL RANGE SAME SIDE! SWITCH SIDE FULL RANGE! 1/2 REPS! FULL RANGE! DUMBBELL SUMO SLOW ECCENTRIC DUMBBELL SUMO PAUSE AT BOTTOM DUMBBELL...