Name: Playbook - Alexandra Yaeger - Posterior Chain (gym, heavy)
Uploaded: 2024-03-15T21:35:37.372Z
Duration: 60 min
Description: Posterior Chain (gym, heavy)

Garland Stretch

Forward Hamstring Stretch

Tempo Squat Mobility

Hamstring Slides

Single Leg Reach

- Standing straight holding onto a stationary object
- With feet hip width apart
- Swing one leg forward and backward in a single movement 
- Switch sides and repeat

Forward leg swings

- Stand tall and hold onto a stationary surface
- Raise one leg as far out to the side as possible 
- Allow your leg to swing back down crossing in front of your standing leg
- Repeating the movement for reps
- Work both sides

Lateral leg swings

Hip Circles

DYNAMIC 1

Complete these two forms of the hamstring curl back to back with no rest! Don’t even get out of the machine. Perform reps standard, lean forward & perform reps lengthened.

- Sit in a hamstring curl machine adjusted to you
- Curl the weight with your hamstrings slow and controlled
- Pause at the bottom
- Slowly return to staring position

Seated hamstring curl

Hamstring Curl- Lengthened Position

Hamstring Curl

Diagonal Kickback

Complete KAS first & then go directly into Hip thrusts, one set at a time.

You have 4 sets total which will look like this ➡️

Set 1: 10 KAS + 8 Hip Thrust ➡️ rest 
Set 2: 8 KAS + 10 Hip Thrust ➡️ rest

** INCREASE WEIGHT **

Set 3: 6 KAS + 8 Hip Thrust ➡️ rest
Set 4: 8 KAS + 6 Hip Thrust ➡️ rest

Your first set is your warmup set: use a light weight for YOU. Be sure to SLOW down your movement & focus on the mind muscle connection! 

Your next 3 sets are your working sets: this weight should be challenging enough to push you but you NEED TO MAINTAIN FORM.

If your form is breaking, lower the weight.

Posterior Chain (gym, heavy)

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