Day 37 of EPIC II and all you will need for this posterior chain workout targeting the back, hamstring and glutes is a pair of dumbbells and something to lean against for bent over rows.
The dumbbells I am using for your reference are 15kg each and a heavier dumbbell of 25kg.
Optional is a glute band to increase resistance and intensity. Also a chair (soft at edge or place towel on edge for comfort) or a bench for hip thrusts however you can perform bridges on the mat as alternative!
HIP THRUSTS
HIP THRUSTS
HIP THRUSTS
HIP THRUSTS
HOLD (THRUST ON BEEP)
HOLD (THRUST ON BEEP)
HOLD (THRUST ON BEEP)
HOLD (THRUST ON BEEP)
STAGGERED HIP THRUSTS
STAGGERED HIP THRUSTS
STAGGERED HIP THRUSTS
STAGGERED HIP THRUSTS
SINGLE LEG BODYWEIGHT ONLY!
SINGLE LEG BODYWEIGHT ONLY!
SINGLE LEG BODYWEIGHT ONLY!
SINGLE LEG BODYWEIGHT ONLY!
RDL
RDL
RDL
1 1/2 RDL
1 1/2 RDL
STAGGERED RDL
STAGGERED RDL
1 1/2 STAGGERED RDL
1 1/2 STAGGERED RDL
STAGGERED RDL PULSES
STAGGERED RDL PULSES
BENT OVER ROW
BENT OVER ROW
BENT OVER ROW
BENT OVER ROW
SUPINE ROW
SUPINE ROW
LANDMINE ROW
LANDMINE ROW
PULLOVER
PULLOVER
PULLOVER
PULLOVER
REVERSE CRAB
REVERSE CRAB
SINGLE LEG PLANK LIFT
SINGLE LEG PLANK LIFT
SINGLE LEG HAMSTRING LIFT
SINGLE LEG HAMSTRING LIFT
Finisher; 40 seconds
X5 LANDMINEX5 RDL PULSES
This workout is hard work… focusing on making it as difficult as you can!!!
Get the most of the movements with control and range of motion!!!
Let’s smash this!!
Cx
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TY Caroline
2*11 kgs (1*11 kg for the landmine rows). Not able to do it without extra rest but tried to keep it to a minimum. It doesn't get your heart pumping nor is it sweaty but it's a powerful and steady challenge. It gets easier after 33% in.
Ragu
Round 2
I used 70 lbs for hip thrusts (45 lb BootySprout band + 25 lb KB) and I used 2 x 35 lbs DB for the rest.
loved it!
Day 37
️
Thank you
Good one. I did sub in a few sets of sumo squats for the bodyweight hip thrusts just because I was sick of HTs by then. It meant I was all warmed up to do the RDLs with my heavy barbell, too. Loved this workout.
Day 37
No squats! Very knee-friendly
Fatto anche questo. Grazie C.G
My second round of EPIC II, nice session today! Thanks, Caroline!
Thank you, Caroline! Getting stronger and I never thought it possible!
Never had been so happy to see pullover exercise!
Intenseeeeeeee
Woo! Completed!
If you exclaimed “this woman!” Mid workout hit the like button. It’s 2024 and she’s still beast mode
oh thank you but why
Скажите пожалуйста какой уровень самый сложный ? Железо?
Historically, working my glutes, hamstrings, and back have been my weakest areas where I am least confident in form and ability. Today provided great practice. I enjoyed it much more than expected. I used 1×30 lb dumbbell and 2×15 lb dumbbells, though admittedly, I often dropped to bodyweight for hip thrusts. Maybe it's because I double-up on bands, but geez, those are a glute-burner!
Hip tthrusters, hip thrusters, hip thrusters and more of them. Then when you think phweeks, here comes RDL, Romainian DL and then more of the befoooore going back to guess what? Yes more hip thrusters.. Asoolutely loved it but I wish there was more of back moves but all in all, if done correctly blame CG for walking about like your legs left you.
This time around, it was an okay workout. I used 35lb 30 & 25 lbs. Not a fan of the bodyweight excercises at the end.
OH…MY…GOD my hamstrings and glutes are SO SORE after this workout…that was ALOT of hip thrusts & RDL’s but I enjoyed mixing up the workout week w/ this one for a leg/back day.
Completed.
gluten day is my least favorite. Also, my hamstrings are still so weak ha!
That was a tough one, I thoroughly enjoyed it. I swapped the hip thrusts in a chair to a bosu with a band as my form is not great and holy dooley tomorrow will be hard to walk . Thanks Caroline
Great workout! Probably my favorite posterior workout so far
Just finished this. Needs a biting stick. That is all
I nloved this one. It went so quickly…..but definitely was not easy.