Name: Playbook - Adam Lusby - Posterior Chain
Uploaded: 2024-02-16T14:49:51.435Z
Duration: 60 min
Description: Posterior Chain

Set bar up just below kneecaps 
Make sure back is straight 
Tight core 
Slide bar up and down body

Rack Pull

- Hold the bar with your palms facing you
- Pull up engaging your back 
- Go up until your chin goes past the bar

Weighted Chin ups

- Hinge at the hips keeping a neutral spine
- Pull the bar straight up
- Engage your back as you pull up
- Lower the bar with control

Barbell bent-over row

- Support upper back on a bench and the barbell across your hips
- With both knees bent to 90 degrees 
- Lower your glutes to the floor and press back up to starting

Barbell hip thrusts

- Grab criss crossed cables in each hand, arms extended out in front of your body
- Keeping a slight bend in the elbows
- Move your arms backward and outward until you have reached full contraction
- Reverse movement back to starting position

Cable cross reverse fly’s

- Start with the barbell across the upper back
- With a slight bend in the knees press hips back and lower your chest towards the ground
- Bring chest back up and press hips forward to complete the move

Barbell good morning

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on your hamstrings

Hamstring curls

Posterior Chain

Power Circuit

Run - Aerobic Conditioning

Shoulder Conditioning

Full Body Speed

Back & Bis Hypertrophy

Lower Body Power

Rytis

Full Body Power

Legs 🦵

The Gun Show 💪

Jack

Chest And Tris

Full Body Strength 1

It was the best full body workout I've ever done

Posterior Chain

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