The hamstrings, glutes & quads hopefully are ready for an awesome workout!! An action packed workout combining compound movements with all of the training methods we have been using throughout EPIC III! Isometrics, changing of tempo & range of movement and antagonist sets!
The timer will be on for 30 seconds of work per exercise, with 4 exercises making up the 1 giant set! We then have 30 seconds rest in between each giant set!
For this leg session, you will need a pair of dumbbells, your mat, a yoga block/think book and a chair for Bulgarian lunges! Oh yes….We are going to work hard today!
The dumbbells I am using for your reference are 15kg each. I also use 1 x 25kg for the sumo squats!
Each giant set is performed for 2 sets! Where a giant set is all one side, the next giant set will be the opposite!
HIGH SQUATS
RDL
1/2 REP SQUATS
1/2 REP RDL
BULGARIAN LUNGES
STAGGERED RDL (same side)
1/2 REPS BULGARIAN LUNGE (same side)
1/2 REPS STAGGERED RDL (same side)
ELEVATED LUNGE
DEADSTOP LUNGE (same side)
LUNGE PULSES (Same side)
BODYWEIGHT REAR STEP (same side)
SUMO DEADLIFT 1/2 REPS
BODYWEIGHT 1/2 REPS!
HOLD!
FULL RANGE!
HEEL ELEVATED SQUAT
1 1/2 REP!
B/W 1/2 REP
X1 SLOW SQUAT!
BULGARIAN LUNGE (close stance)
SLOW RISE (same side)
BODYWEIGHT 1/2 REPS! (same side)
FULL RANGE! (same side)
FORWARD LEAN LUNGE
1/2 REP STAGGERED RDL (same side)
LUNGE TO RDL (same side)
REAR STEP TO BALANCE RDL (same side)
B/W BULGARIAN LUNGE FORWARD LEAN
HOLD! (Rise on beep every 10 seconds)
PULSE!
HAND TO FLOOR!
Finisher!
30/30/30/30
SUMO DEADLIFT SQUAT
SQUAT WALK
1/2 REP SUMO DEADLIFT SQUATS
What a session to mark the final lower body workout of EPIC III! A combination of all of our favourite exercises formatted to challenge your strength, muscular endurance and determination!
The finisher really will hit those hamstrings, glutes and quads at the same time!!
I hope you feel as I did finishing those 1/2 rep sumo deadlift squats… tired but EPIC!!
Cx
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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
