Caroline Girvan - DEMANDING Glutes and Hamstrings Workout / Knee Friendly | EPIC III Day 13

Hamstrings and glutes supersets involving hip thrusts, RDLs and elevated bridges! There are no squats or lunges in this workout though that doesn’t mean it is any easier! This really requires a lot from both the hamstrings and glutes in every exercise! For this glute & hamstring session, you will need a pair of dumbbells and/or heavier weight such as one heavier dumbbell, barbell or kettlebell, your mat, Glute band, yoga block/thick book and a chair to elevate the feet during bridges and for hip thrusts! This is superset format so no specific rest between 2 exercises! However of course, like me, you might need a brief second to come to floor during the hip thrusts at points! The timer will be on for 50 seconds of work, straight into another 50 seconds of work before we have 20 seconds rest! If a superset begins on one side such as a single leg exercise, the next exercise within that same superset will still be on same side! It will be a variation to the first exercise such as dropping to one dumbbell or pulses etc! The dumbbells I am using for your reference are 15kg each and X1 dumbbell at 25kg for the hip thrusts. X1 ABDUCTION BRIDGE TO ABDUCTION X1 PULSES BRIDGE X2 PAUSE AT TOP HIP THRUSTS HOLD! X3 1/2 REP HIP THRUSTS FULL RANGE HIP THRUSTS X2 PAUSE AT BOTTOM RDL 1 1/2 REP RDL X1 BODYWEIGHT 1 1/2 REPS FULL RANGE! X2 RDL X2 DUMBBELLS 1/2 REP RDL X1 DUMBBELL X2 ELEVATE HAMSTRING LIFT X1 DUMBBELL BODYWEIGHT ONLY! (same side) HAMSTRING LIFT X1 DUMBBELL...