GROWING Glutes and Hamstrings Workout | EPIC Endgame Day 43

A very intense workout building and strengthening the glutes and hamstrings… ready?

Compound movements to get as much muscle recruitment with every single rep!

Definitely one of my top glute & hamstring workouts to date!

The timer will be on for a majority of the exercises for 1 minute with 20 seconds rest! Each minute will be split into trisets so 20/20/20 seconds to make the minute!

We perform each triset for 2 sets in total!

The staple will involve full range, slow sumo deadlifts squats for a full 1 minute followed by 6 x 20 seconds of cluster sets involving 1/2 rep sumo deadlifts! It will all be on screen for you to follow along!

For this fiery workout, you will need weights for hip thrusts, RDLs & sumo deadlifts squats. The dumbbells I am using are 15kg x 2 for the RDLs and 1 x 25kg for hip thrusts and sumos.

You can absolutely use a kettlebell or barbell for much of this workout too!

You will also need a chair/bench for hip thrusts and a glute band!

I also use a towel to place under the dumbbell when it’s on my hips!

BANDED HIP THRUST
FULL RANGE - 1/2 REPS - FULL RANGE

HAMSTRING HIP THRUST
FULL RANGE - HOLD - FULL RANGE

STAPLE:

SUMO DEADLIFT SQUATS (1 MINUTE)

6 x 20
1/2 REP SUMO DEADLIFTS

STAGGERED HIP THRUST (one side)
FULL RANGE - PULSES - FULL RANGE

BODYWEIGHT X1 LEG THRUST (one side)
FULL RANGE - PULSES - FULL RANGE

STAPLE:

SUMO DEADLIFT SQUATS (1 MINUTE)

6 x 20
1/2 REP SUMO DEADLIFTS

RDL
FULL RANGE - 1/2 REPS - FULL RANGE

FORWARD LEAN LUNGE
STATIC - REAR STEP - FULL RANGE

STAPLE:

SUMO DEADLIFT SQUATS (1 MINUTE)

6 x 20
1/2 REP SUMO DEADLIFTS

DUMBBELL HIP THRUST
FULL RANGE - PULSE - FULL RANGE

BANDED HIP THRUST
FULL RANGE - PULSES - FULL RANGE

FINISHER!

100 x BODYWEIGHT BANDED 1/2 REP HIP THRUSTS!

You will love every single time we hit that staple!

Try to focus on the depth of each sumo deadlift whilst keeping the chest open… and pushing the knees out as you lift and lower!

You are going to love this!

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