Glute activation, hip thrusts, Romanian deadlifts, sumo squats, banded burnouts! We will work our hamstrings and glutes specifically for the next 30 minutes in this AWAKENING glute & hamstring session!
For this glute and hamstring session, I will be using a glute band, a pair of dumbbells (or x1 larger dumbbell), a towel to place under the dumbbell to make more comfortable and a chair for the hip thrusts.
The dumbbells I am using for your reference are 15kg each and x 1 25kg for the hip thrusts and sumo squats.
You can also use a barbell or kettlebell if you have that heavier weight available!
I will be using a chair for hip thrusts however you can absolutely perform bridges on the mat!
We will begin with some activation before going into a variety of movements to target those glutes and hamstrings!
Banded activation for approx 6 minutes!
Simply follow along on screen between full range, pulses and holds!
Hip thrust
Hip thrust
Hip thrust/ hold/ thrust
Hip thrust
Staggered/ hold / full range
Staggered/ hold / full range
Bodyweight x1 leg thrust/ hold/ full range
Bodyweight x1 leg thrust/ hold/ full range
1 1/2 sumo squat
1 1/2 sumo squat
Sumo hold (rise on beep)
1 1/2 rep RDL
1 1/2 rep RDL
Staggered RDL/ pulses/ full range
Staggered RDL/ pulses/ full range
Sumo squat to RDL
Sumo squat to RDL
Finisher:
Lateral side step
Switch
Diagonal tap
Switch
1/2 squats
Squat hold with abduction
Squats
Remember that when using the band, really utilise it!
This type of workout is different to say pressing a dumbbell into shoulder press... it is up to you to make this as challenging as possible!!
Knees out!
Hips up!
Enjoy!!!
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Caroline Girvan
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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. Disclaimer: As an Amazon Associate I earn from qualifying purchases
