GIANT Glutes and Hamstrings Sets Workout | EPIC III Day 31

Hip thrusts, sumo squads, Romanian deadlifts and bodyweight exercises all combined into giant sets to make this an very demanding and intense workout for the entire glutes and hamstrings!

For this demanding session you will need a pair of dumbbells or one heavier dumbbell, your mat, a glute band and a chair/bench for hip thrusts. I also use a towel to place under the dumbbell during hip thrusts!

I am using only one dumbbell of 25kg throughout this workout today but you could use 1 x kettlebell, barbell or 2 x dumbbells!

There is a staple of hip thrusts giant sets in today’s workout consisting of using the band with dumbbell then dropping dumbbell to bodyweight with the band only! The staple only appears 3 times in total!

The Irene will be on for 45 seconds each exercise, moving straight into the next. Once we complete the giant set (4 exercises today), we then have 30 seconds rest!

Please remember the timer is only a guide! You may need to take a brief second to reset during points of the giant sets! Take those few seconds as it is a lot time for a set; 3 minutes!

ON ELBOWS PULSES!
FULL RANGE!
ON HANDS PULSES!
FULL RANGE!

HAMSTRING THRUST 1/2 REPS!
FULL RANGE!
BODYWEIGHT 1/2 REPS!
FULL RANGE!

STAPLE!
BANDED HIP THRUST 1/2 REPS!
FULL RANGE!
BODYWEIGHT 1/2 REPS!
FULL RANGE!

STAGGERED HIP THRUST 1/2 REPS!
FULL RANGE!
SINGLE LEG 1/2 REPS!
FULL RANGE!

STAGGERED HIP THRUST 1/2 REPS!
FULL RANGE!
SINGLE LEG 1/2 REPS!
FULL RANGE!

STAPLE!
BANDED HIP THRUST 1/2 REPS!
FULL RANGE!
BODYWEIGHT 1/2 REPS!
FULL RANGE!

HAMSTRING LIFT!
SINGLE LEG BRIDGE!
HAMSTRING LIFT!
X1 LEG BRIDGE NO REST AT BOTTOM!

HAMSTRING LIFT!
SINGLE LEG BRIDGE!
HAMSTRING LIFT!
X1 LEG BRIDGE NO REST AT BOTTOM!

STAPLE!
BANDED HIP THRUST 1/2 REPS!
FULL RANGE!
BODYWEIGHT 1/2 REPS!
FULL RANGE!

1/2 REP SUMO SQUATS!
FULL RANGE!
BODYWEIGHT 1/2 REPS!
SUMO SQUAT TO HAND TAP!

SUMO SQUAT TO RDL!
RDL!
1 1/2 REP RDL!
1/2 REP RDL!

Finisher!

30/30/30

DOUBLE LEG HAMSTRING LIFT!
HOLD!
NO REST AT BOTTOM!

I have no doubt if you really utilise your band, aim for solid reps and full contraction, you will love these giant sets!!

Giant sets require giant effort! You will smash this!

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Always ensure you warm up before any workout. Here’s my NEW EPIC 5 Min Warm Up Routine: https://youtu.be/JOoIsy8SX4c

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Here’s today’s optional add-on: https://youtu.be/N9_11gKQGqM

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.