GROWING Glutes and Hamstrings Workout | EPIC Endgame Day 43

Growing Glutes and Hamstrings Workout is Day 43 in Caroline Girvan‘s EPIC Endgame program. OMG. This workout was brutal. I didn’t think it would be. Much of the exercises are done in 20 second intervals which does make the long interval seem to go by faster (its actually 60 seconds broken into 20 second segments), but nevertheless, by the time I got to the end of this workout I was in agony. After destroying my glutes and hamstrings, Caroline ends this workout with 100 half rep banded hip thrusts. I had to go to my happy place to get through them. What a workout! I definitely felt this in my glutes and hamstrings. They were singing by the end of this workout! Excellent and intense glute and hamstring workout.

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 20 seconds (60 seconds of work) then you get a 20 second rest/recovery. The staple exercise, which is sumo deadlift variations, is done to a different interval pattern and that is noted in the breakdown below. 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.

Growing Glutes and Hamstrings Workout is 48:46 minutes; 2:45 minute intro, no warm up and 4 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 15kg/33 pound dumbbells and one 25kg/55 pound dumbbell. The weights listed below are what I used.

Triset 1: (one 40# DB)

  1. Full range hip thrusts (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 and lower hips)
  2. 1/2 rep hip thrusts (same as #1, but raise hips and only lower halfway)
  3. Repeat #1
  4. 20 second rest
  5. Repeat #1-4

Triset 2: (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 legs are further away from chair than if you were doing a regular hip thrust, heels are on the floor with toes raised, 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

Staple: (one 50# DB)

  1. Sumo deadlift squats for 60 seconds
  2. 20 seconds of rest
  3. 1/2 rep sumo deadlift for 20 seconds (lower to bottom of deadlift but only raise halfway)
  4. 20 seconds of rest
  5. Repeat #3 & 4 five more times

Triset 3: (one 40# DB)

  1. Staggered hip thrusts full range (lean back against your bench or chair, one heavy DB on hips, step one foot out away from other foot so the majority of the weight is all on foot closest to you, raise and lower hips in this position)
  2. Pulses (same position as #1, but keep hips raised at top of lift and pulse hips upward)
  3. Repeat #1
  4. 20 second rest
  5. Repeat #1-4 w/ foot positions swapped

Triset 4:

  1. Body weight 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. Pulses (same position as #1, but keep hips raised at top of lift and pulse hips upward)
  3. Repeat #1
  4. 20 second rest
  5. Repeat #1-4 on other leg

Repeat Staple

Triset 5: (30# DBs)

  1. RDL (full range deadlift)
  2. 1/2 reps (lower to bottom of deadlift but only raise halfway)
  3. Repeat #1
  4. 20 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, holding one DB)
  2. Rear step back lunge (reverse lunges)
  3. Repeat #1
  4. 20 second rest
  5. Repeat #1-4 on other side of body

Repeat staple

Triset 7: (one 40# DB)

  1. Dumbbell hip thrusts (lean back against your bench or chair, one heavy DB on hips, knees bent and feet on floor with ankles in line with knees, raise and lower hips)
  2. Pulses (same position as #1, but keep hips raised at top of lift and pulse hips upward)
  3. Repeat #1
  4. 20 second rest
  5. Repeat #1-4

Triset 8:

  1. Banded hip thrusts (place booty band 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)
  2. Pulses (same position as #1, but keep hips raised at top of lift and pulse hips upward)
  3. Repeat #1
  4. 20 second rest
  5. Repeat #1-4

Finisher: banded 1/2 rep hip thrusts, 100 reps (booty 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 hips but only lower halfway)

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 “GROWING Glutes and Hamstrings Workout | EPIC Endgame Day 43

  1. I have a love/hate relationship with banded weighted thrusts! ☺️

    Today I did Iron Day 19 muscle building FB. Caroline does not lift light in this series, let me tell you. And you work for a full minute at a time which is a LONG time when you’re lifting heavy. I used a bunch of different weights because I’d burn out on some sets so I’d have to drop for the next one. Super workout, though, for sure!

    I finished it off with a 20 min cardio tabata from nobadaddiction. They always throw in some abs which I appreciate. It also helps break up some of the more cardio-heavy stretches.

    Like

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