HELLO Hamstrings & Glutes Dumbbell Workout | EPIC Endgame Day 13

Hello Hamstrings & Glutes Dumbbell Workout is Day 13 in Caroline Girvan‘s EPIC Endgame program. Wow! Caroline has given us yet another tough glute and hamstring workout! I was a little afraid of the first triset. I haven’t lifted my 50 pound dumbbell since before I hurt my back. Even though my back is feeling better, I felt like that triset had the potential to blow it out again. It didn’t, thank goodness, but it was a tough triset. I really focused on form to protect my back. When you hold isometrically at the bottom of the sumo squat for 30 seconds, my legs started shaking–bad! Those isometric holds in the middle of a triset are real burners. I had to go to my happy place to get through a few of the trisets! This workout has a warm up, too. It’s only one minute so you should still do something else to warm yourself up, but still–this is practically a first for Caroline! She never includes warm ups.

This is a triset workout done interval fashion. What this means is there are 3 exercises that are done back to back before you finally get a rest period. Each exercise is done for 30 seconds (90 seconds/1:30 minutes of work) then you get a 30 second rest/recovery. There is a timer in the upper left hand side of the screen counting down your intervals and recoveries. During the recovery Caroline previews the next triset. There is also a little bar at the bottom of the screen that counts down the entire workout time as a percentage. This workout is done to music with plenty of visual cues as well as “dings” to keep you on track during a triset.

Hello Hamstrings & Glutes Dumbbell Workout is 46:16 minutes; 1:40 minute intro, one minute warm up and 3 minute stretch. Equipment: dumbbells, a booty band/resistance loop, a chair or bench and a fitness mat. Optional is a towel to protect your hips during hip thrusts. Caroline is using one 25kg/55 pound and one 15kg/33 pound dumbbell. The weights listed below are what I used. I used my weight bench for the hip thrusts.

Warm Up:

  1. Abduction (sit on floor or mat in front of chair/bench, band is around thighs just above knees, knees are bent and feet are on floor, open and close thighs)
  2. Hip thrusts (band is still around thighs, lean back against your bench or step, knees bent and open so there is tension on band, and feet on floor, raise and lower hips)

Triset 1: (one 50# DB)

  1. Sumo deadlift (hinge torso forward deadlift style while doing sumo squats)
  2. Hold isometrically at bottom of sumo deadlift
  3. Repeat #1
  4. 30 second rest
  5. Repeat #1-4

Triset 2: (one 40# DB)

  1. Hip thrusts 1/2 reps (place booty band around thighs, lean back against your bench or step, one heavy DB on hips, knees bent and open so there is tension on band, and feet on floor, raise hips to top of thrust but only lower halfway)
  2. Same position as #1 but do full range hip thrusts
  3. Repeat #1
  4. 30 second rest
  5. Repeat #1-4

Triset 3: (one 40# DB)

  1. Hamstring thrust (booty band is around thighs, lean back against your bench or chair, one heavy DB on hips, knees bent and open so there is tension on band, and feet on floor but further away from chair than if you were doing a regular hip thrust, knees are slightly bent, raise and lower hips)
  2. Same position as #1 but keep hips raised isometrically
  3. Repeat #1
  4. 30 second rest
  5. Repeat #1-4

Triset 4: (one 25# DB)

  1. Side kneel (kneel on mat with one leg extended straight to side, heel on mat, toe facing the ceiling, hold one DB in both hands at chest level, lower glutes to heel of kneeling leg then raise back to single high kneeling)
  2. Same position as #1 but only raise halfway before lowering glutes back to heel
  3. Repeat #1 with no DB
  4. 30 second rest
  5. Repeat #1-4 on other side of body

Triset 5: (one 25# DB)

  1. Staggered RDL (single leg deadlift, back/non-working leg is in kickstand)
  2. 1/2 reps (single leg deadlift, lower to bottom of deadlift and only raise halfway)
  3. Repeat #1
  4. 30 second rest
  5. Repeat #1-4

Triset 6: (one 20# DB)

  1. Forward leaning lunge (static/stationary lunge, torso is hinged forward over front leg)
  2. Lunge to RDL (one reverse lunge + one single leg deadlift)
  3. Repeat #1 with no DB, tap fingers to floor at bottom of lunge
  4. 30 second rest
  5. Repeat #1-4 on other side of body

Triset 7:

  1. Forward leaning Bulgarian lunge (no DB, back leg is on chair behind you, hinge torso forward over front leg)
  2. Hold isometrically at bottom of #1
  3. Repeat #1
  4. 30 second rest
  5. Repeat #1-4 on other side of body

Triset 8:

  1. Single leg hip thrusts (lean back on your chair/bench, one foot is on floor and other leg is raised, raise and lower hips/glutes)
  2. Same position as #1 but only lower halfway
  3. Repeat #1
  4. 30 second rest
  5. Repeat #1-4 on other side of body

Triset 9: (for this triset you do not get a 30 second rest before repeating on other side of body)

  1. Hamstring lift (lay on back on mat with legs extended and knees slightly bent, one heel is pressed into mat, other leg is raised, in this position raise and lower hips/glutes)
  2. Hold isometrically at top of hamstring lift
  3. Repeat #1
  4. Repeat #1-4 on other side of body

Finisher:

  1. Lying abduction, 20 reps (lay on back, booty band is around thighs/above knees, knees bent and feet on ground, open and close thighs)
  2. Pulses, 20 reps (same position as #1 but keep legs open and pulse legs wider)
  3. Glute bridges, 20 reps (same position as #1, keeping legs wide so there is tension on the loop, lift and lower hips)
  4. On hands abduction, 20 reps (repeat #1 but now your upper body is propped up on hands)
  5. On elbows abduction, 20 reps (continue #4, but upper body is now propped on elbows)
  6. 30 second abduction hold (same position as #1 but keep legs open wide and hold isometrically)

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

One thought on “HELLO Hamstrings & Glutes Dumbbell Workout | EPIC Endgame Day 13

  1. Yay that you were able to lift heavy today!! 🏋️‍♀️

    Today I did Caroline’s Day 32 Disrupted Upper Body. The format of this workout was different than anything I had done prior. All rests are 20s. There are 7 exercise groupings. The first exercise in each group is 60s and then she does a slightly different variant 6 times for 20s each. For example, 60s of diagonal raises then 6x lateral raises for 20s ea with 20s rest between everything. I’m definitely feeling it all over even though I couldn’t lift as heavy as I normally do because of the short rest. (I used 22lb and 12lb; I think Caroline used around 27 and 13.) Her 100 rep finisher was tuck-to-hollow sit-ups so she truly hit the full upper body in this one.

    I followed it up with a quick 10-minute-ish cardio HiiT from Heather (https://youtu.be/M60AVSKVqUA).

    It’s finally starting to warm up just a bit here. This weekend it’s supposed to be in the 50s,, but rainy. Flooding is possible since the ground is still frozen.

    Liked by 1 person

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