We’re hitting our posterior chain today; Back, Hamstrings & Glutes.

This is a strength & aesthetics workout.

Let’s push some LegalWeight 💪🏽

Sit in machine, back flat against the pad & push knees out (abduction). Try to keep your feet relaxed, let them hang off the foot handles if needed.

Abductor Machine

Grab onto the bars, wide grip. Legs together & toes pointed upwards towards the ceiling. (Dorsiflexion) Lean back slightly & pull chest all the way to the bar, slowly descend all the way down. Full extension of the arms.

Pull Ups/wide

Circuit 1

Set up a pad or bench behind the smith machine. You can add a deficit like I did in this demo or without. Make sure the bar sits low on your traps. Initiate the lift by pushing your hips back first then bending the knee. To target the hamstrings and glutes over the quads, you’ll want to break 90°

Bulgarian Split Squats, Smith Machine

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body & pulling towards your hips.
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell bent over row

Circuit 2

This set will be done back to back with minimal rest in between.

5 full hip thrusts into 5 partial (kas), back to 5 full reps.

Then rest.

For hip thrusts, you can use a machine (if your gym has one) or you may use a Barbell set up or Smith Machine. 

All hip thrusts machines are built a little different so if you use one, make sure your position is comfortable. Your foot stance should can be slightly wider than hips similar to a sumo stance and knee in line with the toe. 90° angle. 

If your feet are too far in front, you’ll hit more hamstrings. If your feet are too close to your glutes, you’ll feel it more so in your quads. So a 90° is ideal for an optimal position.

Hip Thrust *machine demo

Kas hip thrust means partial reps. Place feet slightly wider than hip width with toes pointed outward. Drop hips down half way and come up to full hip extension. Keep a slow tempo for all reps.

Kas Hip Thrust

Circuit 3

In a seated position, pull the handles or cables down, driving your elbows to your hip.

Seated Lat Pull Down, machine

In a GHD or back extension machine, make sure pad is at your hips so that you’re able to get full ROM. Place one foot against the plate as you rest the other leg on top. Drive the foot into the plate as you come up, squeezing the glutes

Single Leg GHD

Circuit 4

P.Chain ⛓️‍💥

Weekly Cardio 🏃🏼‍♀️

Filthy Fifty 🔥

PEACHED in 45🍑

Stephani

Weekly Cardio

Hybrid-Hyrox 🔥

Upper Body- Push/Pull

Gaby

Leg Day

Weekly Cardio 🔥

Hyrox

10 minute 🔥Core Circuit

GLUTES!

Full Body + Mobility

Upper Push-Pull

HYROX 60 🔥

Carol

Push Day

Snuck this in before we go to the beach house for a week! Will be back to lifting when we return!!

Rebekah

Conditioning Day 🥵

Sandra

Quads & Glutes

Upper Pull S&C

All Quads!

Upper Body PUSH Day

That 3rd circuit 🥵!!! I had to cut the devil pressed down to 6-7 reps 🤣🤣. Great workout and conditioning

Full Body Burner 
*cables-DBs-KBs

Great way to start the week! 👊🏼💪🏼💪🏼

These are great for a Sunday full body 💪🏾🤎

Loved this!! Great mix of db and cable! All the muscles 💪🏼

DB’s & Cable Full Body

Kettlebell windmills were shockingly tough. Love it 💪🏽

Erica

Full Body Burner

HIP THRUST *emom

Upper Push + Core

LEG DAY 🦵🏽

KB Conditioning 💣

PEACHED!

WEEKLY CARDIO 🚲

HIIT 30

Monday is for legs!!! 🙏🏾🩵💚💜

Leg Day 🦵🏽

Great push pull, just didn’t feel
Like legs today on a Monday!!!

Missed abductors, gym was busy…Added some additional glutes on my own 🔥🔥

P.Chain ⛓️‍💥

More workouts from Legal Weight ✖️