Hamstring & GLUTE Isolation Workout / Dumbbells | EPIC II - Day 12

Let’s isolate, activate and engage the glutes and hamstrings! This workout is really demand a lot from the glutes in particular... but focus on your technique!! The timer will be on for 40 seconds of work, 20 seconds rest throughout however there will be points where we will hold or full etc during the 20 seconds rest instead to amplify the time under tension! For this lower body session you will need a pair of dumbbells or 1 large dumbbell/kettlebell, a glute band and a chair for hip thrusts (or you can perform bridges on the mat if preferred). LYING ABDUCTION ON ELBOWS ABDUCTION WALK ABDUCTION SUMO SQUATS SLOW SUMO SQUATS 1 1/2 REPS SUMO SQUATS 1/2 REPS SUMO SQUATS 1 1/2 REPS SUMO SQUATS SLOW SUMO DEADLIFT SLOW SUMO DEADLIFT 1 1/2 REPS SUMO DEADLIFT 1/2 REPS SUMO DEADLIFT 1 1/2 REPS SUMO DEADLIFT SLOW PLIÉ SQUAT SLOW PLIÉ SQUAT 1 1/2 REPS PLIÉ SQUAT 1/2 REPS PLIÉ SQUAT 1 1/2 REPS PLIÉ