설명:
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 Please ensure you warm up. Here’s my recommended Warm Up Routine: https://www.youtube.com/watch?v=PzyzfjtNHb0 If you would like an extended stretch, check out my NEW 20 Min UNWIND Routine: https://www.youtube.com/watch?v=y87vSUoIMGU Don’t forget to Subscribe and turn on notifications so that you don’t miss any Workouts, Community Updates or Surprises: https://www.youtube.com/c/carolinegirvan?sub_confirmation=1 ▶ Instagram: https://www.facebook.com/unsupportedbrowser ▶ Private Facebook Group for Further Community Support: https://www.facebook.com/unsupportedbrowser EPIC II Program: ▶ EPIC II Program Guide, FAQ’s and Schedule: https://carolinegirvan.com/epic-program.pdf ▶ The Official EPIC II Program Playlist: https://www.youtube.com/playlist?list=PLhu1QCKrfgPVI4oP_bKz1NvbPgsRaE8AQ Sports Equipment I Use: ▶ My Amazon UK Page: https://www.amazon.co.uk/shop/carolinegirvan ▶ My Amazon US Page: https://www.amazon.com/shop/carolinegirvan My Other Workouts: ▶ 20 Min Jumping Jack Cardio Workout: https://www.youtube.com/watch?v=XTzgm-pMQ6I ▶ 20 Min Core & Abs Workout (20 Plank Variations): https://www.youtube.com/watch?v=FJjT-FUlXVU Business Enquiries: ▶ Email: [email protected] 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
다운로드 옵션을 준비하는 중
http://unidownloader.com/ 사이트 — 프로그램이나 확장 기능을 설치하지 않고도 비디오나 오디오트랙을 다운로드할 수 있는 가장 좋은 방법입니다.
UDL Helper 확장 — YouTube, Instagram 및 OK.ru 사이트에 유기적으로 내장되어 콘텐츠를 신속하게 다운로드할 수 있는 편리한 버튼입니다.
UDL Client 프로그램 (Windows용) — 900개 이상의 웹 사이트, 소셜 네트워크 및 비디오 호스팅뿐만 아니라 소스에서 사용할 수 있는 모든 비디오 화질을 지원하는 가장 강력한 솔루션입니다.
UDL Lite — 모바일기기에서사이트에쉽게액세스할수있습니다. 이를통해스마트폰에바로동영상을다운로드할수있습니다.
FullHD(1080p), 2K(1440p), 4K(2160p) 및 8K(4320p) 형식이가장좋습니다. 당신의화면해상도가높을수록비디오화질이높아야합니다. 그러나다운로드속도, 사용가능한공간및기기성능과같은다른요인도고려해야합니다.
브라우저/ 컴퓨터가완전히초기화되어서는안됩니다! 이러한일이발생한경우동영상링크를붙여넣고이를알려주시기바랍니다. 때로는비디오를적절한형식으로직접다운로드할수없기때문에파일을원하는형식으로변환하는기능을추가했습니다. 경우에따라서는이과정이컴퓨터의자원을적극적으로활용할수도있습니다.
웹사이트나 UDL Lite의 pwa 애플리케이션을사용하여스마트폰으로동영상을다운로드할수있습니다. 또한 UDL Helper 확장을사용하여 QR 코드를통해다운로드링크를보낼수도있습니다.
가장편리한방법은비디오를 MP3로변환할수있는 UDL Client를사용하는것입니다. 경우에따라 UDL Helper 확장을통해 MP3를다운로드할수도있습니다.
이기능은 UDL Helper 확장을통해사용할수있습니다. "비디오에서스크린샷저장버튼표시" 가설정되어있는지확인하십시오. 플레이어의왼쪽아래에있는 "설정" 아이콘에는카메라아이콘이표시됩니다. 현재동영상의프레임을 JPEG 형식으로저장하려면누르십시오.
무료입니다. 우리의서비스는모든사용자들에게완전히무료입이다. 여기에는 PRO 구독이없으며다운로드한비디오의수또는최대길이에대한제한도없습니다.