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January 19, 2022

Aiming to increase not only strength and muscle but improving your mind to the muscle connection really will lead to more reward. We can all lift up & down… but everyone is different when it comes to connection. Content Creator is a fan of actually continually thinking particularly glute exercises how We can lift more solely with the glutes and through the glutes.

You will feel your glutes & hamstring muscles isolated, engaged and challenged throughout this workout is you aim to make each rep the best you can!

It’s not so much about lifting weight from point A to B but more about using the muscle by shortening & contracting, slowly releasing, increasing range of movement within each rep and tweaking those reps to intensify it even more!

The timer will be on for trisets consisting of 30 seconds per exercise with 30 seconds rest inbetween!

For this workout you will need dumbbells (you can also use a barbell for some of the exercises), your mat, a chair for hip thrusts and a glute band placed just above the knees.

The dumbbells Content Creator is using for your reference are 1 x 25kg and 1 x 15kg.

1 minute simple activation first!

SUMO DEADLIFT - HOLD - FULL RANGE
SUMO DEADLIFT - HOLD - FULL RANGE

HIP THRUST - 1/2 REPS - FULL RANGE!
HIP THRUST - 1/2 REPS - FULL RANGE!

HAMSTRING THRUST - HOLD - FULL!
HAMSTRING THRUST - HOLD - FULL!

SIDE KNEEL - 1/2 REPS - B/W FULL RANGE!
SWITCH SIDE!

STAGGER RDL - 1/2 REPS - FULL RANGE!
SWITCH SIDE!

FWD LEAN LUNGE - LUNGE TO RDL - B/W LUNGE!
SWITCH SIDE!

FWD LEAN LUNGE - HOLD - FULL!
SWITCH SIDE!

X1 LEG THRUST - 1/2 REPS - FULL RANGE!
SWITCH SIDE!

HAMSTRING LIFT - HOLD - FULL RANGE!
SWITCH SIDE!

Finisher!

100 x BANDED GLUTES COMBO!

20 x ABDUCTION
20 x PULSES
20 x BRIDGES
20 x ON HANDS ABDUCTION
20 x ON ELBOWS ABDUCTION
then… 30 SECOND ABDUCTION HOLD!

Relax, breathe, and focus!

You’ll have a very intense session!!

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Always ensure you warm up before any workout. Here’s the 5 Min Warm Up Routine: youtu.be/c0VxUFHdYzs

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Here’s today’s optional add-on: youtu.be/N9_11gKQGqM

EPIC Endgame Playlist: youtube.com/playlist?list=PLhu1QCKrfgPUj7yv484Qhtm-mLZvilnbL

EPIC Beginner Series: youtube.com/playlist?list=PLhu1QCKrfgPUZ7_HDxP8P_-0ffNoobSDH

Cardio Workouts: youtube.com/playlist?list=PLhu1QCKrfgPVj9hpw_O3t1LoUcqUWpJio

Ab Workouts: youtube.com/playlist?list=PLhu1QCKrfgPX_3_Fir25lT1zjLvmjifl7

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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.

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