Hamstring & GLUTE Isolation Workout / Dumbbells | EPIC II - Day 12

Let’s isolate, activate and engage the glutes and hamstrings! This workout is really demand a lot from the glutes in particular... but focus on your technique!!

The timer will be on for 40 seconds of work, 20 seconds rest throughout however there will be points where we will hold or full etc during the 20 seconds rest instead to amplify the time under tension!

For this lower body session you will need a pair of dumbbells or 1 large dumbbell/kettlebell, a glute band and a chair for hip thrusts (or you can perform bridges on the mat if preferred).

LYING ABDUCTION
ON ELBOWS ABDUCTION
WALK ABDUCTION
SUMO SQUATS SLOW
SUMO SQUATS 1 1/2 REPS
SUMO SQUATS 1/2 REPS
SUMO SQUATS 1 1/2 REPS
SUMO SQUATS SLOW

SUMO DEADLIFT SLOW
SUMO DEADLIFT 1 1/2 REPS
SUMO DEADLIFT 1/2 REPS
SUMO DEADLIFT 1 1/2 REPS
SUMO DEADLIFT SLOW

PLIÉ SQUAT SLOW
PLIÉ SQUAT 1 1/2 REPS
PLIÉ SQUAT 1/2 REPS
PLIÉ SQUAT 1 1/2 REPS
PLIÉ SQUAT SLOW
RDL SLOW
RDL 1 1/2 REPS
RDL 1/2 REPS

HIP THRUST SLOW
HIP THRUST 1 1/2 REPS
HIP THRUST HOLD
HIP THRUST 1 1/2 REPS
HIP THRUST SLOW

STAGGERED HIP THRUST
STAGGERED HIP THRUST 1 1/2 REPS
STAGGERED HIP THRUST HOLD
STAGGERED HIP THRUST (switch side)
STAGGERED HIP THRUST 1 1/2 REPS
STAGGERED HIP THRUST HOLD

BANDED HIP THRUST W/ ABDUCTION
HOLD!
BANDED HIP THRUST W/ ABDUCTION
REVERSE CRAB
HOLD!
1 1/2 REPS CRAB
REVERSE CRAB
HOLD!
1 1/2 REPS CRAB
LYING GLUTE SQUEEZE
HOLD!
IN & OUT
PULSE!
SQUAT PULSES
FULL RANGE
1/2 REPS
1 1/2 REPS

Burnout! SUMO HALF SQUATS DUMBBELL THEN DROP TO BODYWEIGHT!!

Please go at your own pace and depth. Only lower to where you feel comfortable during the squat variations.

My glutes were on fire!! I am sure you will also experience this so long as really challenge yourself within the movements!! 🔥🔥🔥🔥🔥🔥🔥🔥🔥

Cx

EPIC II Program:

Sports Equipment I Use:

My Other Workouts:

Business Enquiries:

Caroline Girvan
PO BOX 115

County Antrim
Northern Ireland
BT38 8WB

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

[yosi-]

I love the fact that Caroline takes the time to explain some exercises at the beginning. She really is amazing. Wow

[lilpipes]

Hi guys! Just a reminder not to skip ads! Its the only way we can thank Caroline for all this amazing workouts!! You may play these ads while doing warm up 😊 we’re so lucky to have her, isnt it? 😊 happy workout everyone!! 🥰

[sukuuedits]

Well, when I've started my fitness journey, I always thought that it's all about getting that model type body, snatched waist, Kendell Jenner legs, bubble booty but when I've started Caroline workout I realized that workouts were never about being an model, it's about getting stronger, working hard to get that amazing feeling at the end, and getting a healthy life that every single being on this earth deserve . Thank you Caroline

[madalinamatei]

Anyone else on “vibration mode” on The reverse crab??🤣🤣🤣 thank you, Caroline, for motivating me to be my best version❤️❤️

[bv]

Do you hear those synchronized screams ? Well, it is my gluteus Maximus, minimus and medius crying in unison . Quads and hamstrings join in from time to time too. This is sooo satisfying to do . Thank you, Coach .❤️

[eleonoracaboni]

Caroline... this was crazy, but AWESOME! Thank you🙏🙏🙏

[Jess-bmym]

Can we appreciate the amount of effort she puts into each video nearly very day. Thanks Caroline :) Also an idea for the future could be some sort of live stream workout but, keep doing what your doing!!

[ashleykaymunoz]

Never have I ever had a tremor that originated from my booty muscles and reverberated through the rest of my body!! This is next level booty right here. Thank you ma'am!!!


My original post was 2 years ago .. 04/10/2023 and i'm still here with ya girrrrl!! You have changed my body and changed my life. Hope to see you soon. I can't wait to work out with you in real time again!

[samarat]

My bum has gotten much rounder since starting epic 1 and that progress really pushes me to get through these lower body ones! KEEP UP THE GREAT WORK EVERYONE! even if you don't see physical progress, just know you are doing something more than what most people do to keep yourself health! Stay strong💪

[navss]

After epic 2 is over caroline can you please make a video about how you started your fitness journey and what you have learnt and everything in between ❤ you are my one true fitness queen 👑 I would really love to see how you started, what inspired you too start working out and what have you learnt in all these years while working out 💕I hope you take my suggestion into consideration 🙏and thank you so much for keeping us all fit and healthy 💪

[gabripul]

this workout is amazingly deceptive. First, she has no shoes so you think this will be cake. Second, she makes everything look so easy and graceful. Third, doesn't appear that she sweats and is just gorgeous. Fourth, she doesn't need much time to rest between sets. i had to pause for a bit more rest time toward the end of the workout and i don't look as graceful. All kidding aside, thank you gorgeous Caroline- this was one of my favorite workouts!!!! great mix between band and dumbbell and bodyweight.

[sinkbeneaththeline]

Does anyone else feel that there is something so motivating about starting the second workout of the week on a Monday? Feels like you're ahead of yourself before you've begun. Loved this one as always! 💪👏🥳

[manvi]

Yesterday's hiit was the most enjoyable workout I've ever done🙈
And glutes are my fav part of body to train so Absolutely ready to get the heaviest dumbbell and train harrdd🐣
Your glute workouts are the only one that make them sore for the next 2 days lol
Day 11 smashed now ready for Day 12🐾

[laneylee]

Caroline I have visible abs now because of you! Every day you say “it’s only as hard as you make it” and I remember that showing up is really only half the battle. The other half is pushing myself to give my all in every workout. Thank you for inspiring me 💜

[lg]

Not going to lie. I almost didn't do this today. But, then I did - and so happy I DID! Thank you for being YOU, @CarolineGirvan ... your spirit shines through these videos and keeps us going another day! And another day... and another day ... :)

[vaswedrax]

Hate and love this workout at the same time 😂🥰🥰💙

[ruthpilares]

Caroline G. is the only fitness coach here in youtube that teaches us right way of performing exercises. That's why we love you so much 🥺💖

[laurenlarkin]

thank you so much, caroline, for making us feel strong and proving to us that we are capable of pushing ourselves (in the words of coach greg) harder than last time. as an ED recoverer, your workouts consistently remind me that we are more than the number of calories we eat, and that regularly working to improve yields results, no matter how slow-going it feels. thanks again!!

[matthewalmond]

Hi Caroline...no one does a glute workout like you and this looks like a brilliant one! It’ll be good to get my glute band out again! I’m sure it’s going to burn but will be fun too...I’m looking forward to it! Thank you, Caroline, as always! Have a great workout everyone. Matthew

[Randomperson]

I cannot believe the difference in doing Epic 1 and Epic 2... it was all training ground for this magnificent wonderfulness 😂💪🏾. I am thoroughly enjoying Epic 2, and I looooved this workout today...so much variety in Caroline’s workouts...simply amazing and I no longer workout with anyone else after finding her....💪🏾♥️