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

Giant sets, circuits, compound & isolation, dumbbells and bodyweight! It’s all combined in this lower body workout targeting the glute muscles and hamstrings to promote muscle & strength gains! For this workout, you will need dumbbells, a chair/bench for hip thrusts and a glute band for placing just above knees! 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! I hope the tips and cues really are useful throughout this workout as these are what I think about whilst performing each of these movements! Let’s perform every single rep the best we can! The entire gluteal muscles will be targeted throughout! Ready for one of...