Name: Playbook - Legal Weight - Posterior Chain🔥
Uploaded: 2024-03-13T11:41:33.302Z
Duration: 75 min
Description: Posterior Chain🔥

We have a posterior chain workout today hitting back, hamstrings & glutes. Let’s keep the weight light for back and go heavy for lower body. Slow tempo & paused reps when you can.
Let’s Work!

Start in a seated position with both knees bent. Try to keep your chest up & neutral spine. You can put your arms in front of you fully extended as you push your hips up and lock out. Without moving your feet, try to rotate to the other side and repeat. Go back & forth for a few reps or for about 30 seconds.

Shin box rotations

Place a resistance band below your knees or above. (The lower the band is on your leg, the more challenging it may be) Hold onto something stable, push hips back (hinge) & bend knees slightly. Extend one leg back, squeezing your glute. Slow tempo & pause each rep

Glute (Kickback) Activation

Warm up

Loop band around the bar and under one foot. Keeping toes flexed towards the ceiling, core tight, pull your chest up to the bar.

Banded Pull Ups

The 5 method can be performed with almost any exercise. Today, I’m using it with Hip Thrusts. This method creates TUT (time under tension) which helps to build muscle & strength.

For the Barbell Hip Thrust, I’m using 185lbs. You’ll want to choose a weight that is light/moderate being that you will be performing 20 tempo reps total. 

This is how it goes: 

5 Dead Stop Hip Thrusts (touch the ground each rep)
Straight into…..
5 Kas Hip Thrusts (pulse reps)
Straight into…..
5 more Dead Stop Hip Thrusts 
Straight into…..
5 more Kas Hip Thrusts
Straight into….
5 second hold
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Perform 5 sets of this method total.

Hip Thrust 5 Method

Place ankle strap or cable handle around the foot, hold onto the cable station. Hinge at the hips with chest close to parallel to the ground. Bring knee in (bend) then kick straight out

Cable Kickbacks

Circuit 1

Step up to the bar, feet hip width apart. Squat down & grab the bar with your hands outside of your legs. Pull shoulders back, keeping your lats engaged & core tight. Drive feet into the ground as you pull the bar from the ground. Stand all the way up, lock out & then slowly put the bar back down & repeat.

Barbell Conventional Deadlift

Stand to the side of the Landmine, neutral grip. Hinge at the hips as you pull the Landmine vertically. Keep shoulders down, think of bringing your elbow to your hip with each row.

Single Arm Landmine Neutral Grip Row

Circuit 2

Grab a dumbbell in one hand. The side with the dumbbell, that leg should be fairly straight, just a slight bend in the knee. You may do a kickstand stance OR use something stable for support like I’m doing in this demo. As you descend with the DB, bend the knee slightly, while kicking the supported leg up.

Single Leg Dumbbell RDL

Get into a half kneeling position. You will pull with the opposite arm (if your left leg is in front of you, pull with your right arm)
Palms down then rotate to neutral grip as you bring your elbow to your hip.

Half Kneeling Single Arm Pull Down

Circuit 3

Posterior Chain🔥

Posterior ⛓️‍💥 Chain

6pack Abs

Push / Pull

Leg Day 🦵🏽

Full Body

HIIT 🥵

Mitch

Salute the Glutes

Kettlebell Conditioning

Dumbbells ONLY!

Arms & Abs

Kaitlin

Yesenia

Quads!

Back & Shoulders

Rosalyn

Ange

Glutes!

🔥💪🏼🔥 got the best pump from this workout!!

Hanna

Push/Pull (upper)

Mena

Candy

Kettlebell Leg Day

HIIT 🔥

Chest & Back

Quads Day 🦵🏽

Full Body Quickie!

Christine

Back Day

Glutes & Hammies

Anterior Chain

Posterior Chain

Kettlebell Day

Chest & Shoulders

Solid Core

Back & Bi’s 💪🏽

Upper Body Push Day

Dumbbells ONLY

Kettlebell Full Body

All QUADS!

Great workout! I really liked this one. Feeling Stronger today👏💪

Carol

Glutes!🍑

Push Day

Solid CORE

BIG LEG DAY 🦵🏽

Claudia

Great workout. First one completed. More to come.

Kenyetta

Shaden

Posterior Chain🔥

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