Name: Playbook - Heather Graves - KB Posterior Chain
Uploaded: 2023-07-12T03:36:11.557Z
Duration: 60 min
Description: KB Posterior Chain

Half kneeling hip flexor stretch

Keep back knee elevated only 2 inches above the ground 

Maintain neutral spine with a slight forward lean

Lunge hold

- Start with your back foot on a bench or plates
- Bring your back knee down
- Lower down until both legs are at 90 degrees with a slight forward lean in your torso
- Push through your front leg engaging your quads and glutes to come up

Rear foot elevated split squat right foot forward

Rear foot elevated split squat left foot forward

Rear Foot Elevated knee drive

Single leg RDL

-5 each side 
-split stance
-forward lean
-Shoulders stay level to the ground 
-hold weight in arm opposite of the foot that is forward

Split Stance Bent Over Single Arm Row

Lie on belly
Keep legs and torso relaxed and on the ground 

Tuck chin the chest, lifting shoulders slightly off the ground 

Retract and depress shoulder blades (together and down away from neck) 

Hold for 10sec each

Prone Letters (IATYW)

Same pattern as the full kettlebell swing 
Only one arm hold the bell 
Other arm stays flexed by your side
Shoulders should stay level, don’t let the KB pull you down!!

Single Arm Kettlebell Swing

On all fours, elbows under shoulders, knees stacked under hips
Keep core engaged 
Keep hips level 
Neutral sine 
Extend one leg at the hip, keeping knee bent to 90 degrees

Decline donkey kick

Keep spine neutral 
Bring knees and hips to 90 degrees 
Protract shoulders (reach up to the sky) 
Inhale as you extend opposite hand and leg
Exhale as you bring arm and leg to starting position

KB Posterior Chain

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