Day 28 of EPIC | Glutes, Hamstrings & Back Workout [POSTERIOR CHAIN]

Glutes, Hamstrings & Back Workout is part of Caroline Girvan‘s first EPIC program. I haven’t spent much time doing workouts from EPIC 1. I seem to gravitate mostly toward her EPIC II and EPIC Heat workouts. However, the title of this one captured my attention since I really enjoyed Caroline’s Loaded Glute, Hamstring & Back Workout from EPIC II and I love working my posterior chain. I did this workout this morning and all I can say is WOW. What a workout! I was wasted by the end of the workout. In fact, about 3/4 of the way into the workout my grip strength started giving out during the full range RDLs (I used 35 pound dumbbells for those). Then the last time we did the staple exercises, my grip started giving out during the 1.5 rep RDLs, too! (I used 30 pound dumbbells for those). My legs are still singing from this workout. It was excellent! Loved it!

This workout is done interval style: each exercise is done for 45 seconds followed by 15 seconds of recovery. There is also a staple triset (Full Range RDLs, 1.5 Rep RDLs and RDL pulses) that you will revisit 7 times in the course of this workout. So your glutes, hamstrings and low back will be well worked in the course of this workout. There is a timer in the upper left hand side of the screen, counting down your intervals and recoveries. During the recoveries Caroline previews the next exercise. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage.

Glutes, Hamstrings & Back Workout is 54:18 minutes; 2:40 minute intro, no warm up and 4 minute stretch. Equipment: dumbbells, a chair or step/bench and a fitness mat. Caroline is using 12.5kg/27.5 pound dumbbells. The dumbbell weights listed below are what I used. I used my square high step at 16 inches for the Bulgarian lunges and I used my weight bench for the bent over rows and pullovers.

  1. Sumo squat (DBsx2) (25# DBs)
  2. Sumo squats 1.5 reps (DBx1) (lower all the way to bottom of squat, raise halfway, lower all the way to bottom of squat, then raise to top of move) (one 40# DB)
  3. Sumo pulses x5 (DBx1) (pulse 5x at bottom of squat before rising) (one 40# DB)
  4. Full range RDL (35# DBs)
  5. RDL 1.5 reps (lower to bottom of deadlift, lift halfway, lower to bottom of deadlift then rise to top of deadlift) (30# DBs)
  6. RDL pulses x5 (pulse 5x at bottom of deadlift before rising) (25# DBs)
  7. Bulgarian lunges (back leg is elevated on chair/bench behind you, holding one DB in same hand as front leg) (one 20# DB)
  8. Bulgarian lunges 1.5 reps (one 20# DB)
  9. Body weight Bulgarian lunges, 5 pulses at bottom of lunge
  10. Repeat #4-6
  11. Repeat #7-8 on other leg
  12. Repeat #4-6
  13. Full range lateral lunge (stationary/static side lunge holding one DB in both hands at chest level) (one 30# DB)
  14. Lateral lunge 1.5 reps (one 30# DB)
  15. Body weight lateral lunges, 5 pulses at bottom of lunge
  16. Repeat #4-6
  17. Repeat #13-14 on other side of body (she forgets #15)
  18. Repeat #4-6
  19. Bent over single arm row (one 35# DB)
  20. Deadstop single arm bent over row (when lowering the DB, place it on the floor and open hand, releasing DB, grip DB again and row) (one 35# DB)
  21. Repeat #19 & 20 on other arm
  22. Repeat #4-6
  23. Pullovers (one 30# DB)
  24. Pullovers, 1.5 reps (one 25# DB)
  25. Pullovers w/ 3 second hold (hold for approx 3 seconds at bottom of pullover) (one 25# DB)
  26. Repeat #4-6
  27. Calf rockers (raise heels then lower heels and raise toes) (25# DBs)
  28. Single leg calf raises (balance on one foot and raise and lower heels) (one 20# DB)
  29. Repeat #28 on other foot

Finisher: RDL to clean and squat (alternate one deadlift with one front squat) (45 seconds) (25# DBs)

For more info on Caroline Girvan’s workouts and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.

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