The glutes and hamstrings will be intensely activated, isolated and engaged throughout this workout through exercises such as hip thrusts, banded work, sumo squats and RDLs using variations on tempo throughout! A primarily slow paced session to allow for focus on that mind to muscle connection which is so important and has huge carry over to other training such as manipulation of lunges and squats to target the glutes even more!

For this glute & hamstring focused session, you will need a pair of dumbbells or one heavier dumbbell, a chair/bench for hip thrusts and a glute band. I will also use a towel when placing dumbbell on my hips.

The dumbbell I am using throughout is 25kg. You can absolutely use 2 dumbbells, a kettlebell or barbell!

The timer will be on for a majority of the workout for 45 seconds each exercise with 15 seconds rest inbetween each exercise.

There is a staple of bodyweight full single leg thrusts for 45 seconds straight into 15 seconds of half reps on the same side! We then immediately move to opposite side! The staple will appear only 3 times throughout this workout!

SLOW ECCENTRIC (band only)
PAUSE AT TOP (band only)
SLOW LIFTING (band only)

SLOW ECCENTRIC
PAUSE AT TOP
SLOW LIFTING
1/2 REPS!

SLOW ECCENTRIC
PAUSE AT TOP
SLOW LIFTING
1/2 REPS!

STAPLE:
SINGLE LEG HIP THRUST FULL RANGE!
1/2 REPS (same side)
FULL RANGE SAME SIDE!
SWITCH SIDE FULL RANGE!
1/2 REPS!
FULL RANGE!

DUMBBELL SUMO SLOW ECCENTRIC
DUMBBELL SUMO PAUSE AT BOTTOM
DUMBBELL SUMO 1/2 REPS!

BODYWEIGHT SUMO SLOW ECCENTRIC
BODYWEIGHT SUMO PAUSE AT BOTTOM
BODYWEIGHT SUMO 1/2 REPS!

STAPLE:
SINGLE LEG HIP THRUST FULL RANGE!
1/2 REPS (same side)
FULL RANGE SAME SIDE!
SWITCH SIDE FULL RANGE!
1/2 REPS!
FULL RANGE!

RDL SLOW ECCENTRIC
RDL PAUSE AT BOTTOM
RDL 1/2 REPS!

HAMSTRING THRUST SLOW ECCENTRIC
PAUSE AT TOP!
1/2 REPS!

STAPLE:
SINGLE LEG HIP THRUST FULL RANGE!
1/2 REPS (same side)
FULL RANGE SAME SIDE!
SWITCH SIDE FULL RANGE!
1/2 REPS!
FULL RANGE!

FWD LEAN LUNGE TO RDL STRETCH
SWITCH SIDE!
FWD LEAN LUNGE TO RDL STRETCH
SWITCH SIDE!

Finisher:

BANDED SQUATS!
LATERAL WALK!
1/2 REP SQUATS!
FULL RANGE SQUATS!

Intense alright!! I guarantee if you really make every rep count you will feel the gluteal muscles and hamstrings working hard throughout!!

You will no dout be able to tell by my face during this workout just how intense it really was! But I did love every minute! 🔥😁

Ready for the burn!!?

🔥🤩

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