Name: Playbook - Jess Racz - Strengthen Your Post Chain (Glutes, Hamstrings, Etc)
Uploaded: 2022-10-07T03:29:12.690Z
Duration: 35 min
Description: Strengthen Your Post Chain (Glutes, Hamstrings, Etc)

Strengthen your glutes, hamstrings, upper back, & calves with this workout 💪

1 reps = Fw touch, L touch, R touch 
3 reps on each side

3D Single Leg Stability Drill

90 / 90 hip lift BW

If you have a band, complete this exercise. If you don’t, skip it

Banded Face Pulls

- Lay on the floor or elevated your shoulders on a bench or chair with your legs bent at 90 degrees
- Push through your heels bringing your hips up 
- hold each rep at the top for 5 seconds

Glute bridge marches

Posterior Chain Warm Up Prep

Go into an over stride lunge 
Oscillate (bounce) up & down between mid shin & ankle 
Keep DBs light 
Should feel a big burn in the hamstrings 
20 reps each side

Oscillating Hamstring Prep

- for this RFESS variation, keep your shin at an “L” shaped angle. Make sure knee does not go over shoelaces. This will target the glute more!
Complete number of reps shown on each side

RFESS (with vertical shin)

Post Chain Superset #1

Weighted Glute Bridges

Chest Supported Rows

Posterior Chain Superset #2

Elevate yourself on GHD, box (as shown) or couch or bench with partner holding feet 
Don’t let your hips flex

GHD Plate Drop

Lat Pull Down

Posterior Chain Superset #3

Elevate yourself on a step or stack of books 
12 reps on each side

Hold a weight if too easy

Single Leg Calf Raises

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