Name: Playbook - Legal Weight - Posterior Chain
Uploaded: 2024-03-27T11:44:28.547Z
Duration: 75 min
Description: Posterior Chain

Hittin all the muscles on our back side: Glutes, Hamstrings & Back! Keep a slow tempo for mind+muscle connection. 
Let’s Work💪🏽

Lower body prep. Take a step in one direction, shift weight all the way to that side bending that knee while the other leg stays straight. Rock from left to right then swing the trailing leg around and repeat

Lateral Walks

Place a resistance band/hip circle band directly above your knees. Drop down into a squat position & stay low as you take lateral steps to one direction. Repeat for the other side. Push knees outward during your set as the band will try to pull them inward.

Resistance Band Lateral Walks

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

Warm up

Squat down to position your hands onto the bar. Drop hips, retract shoulder blades & keep back flat. Keep chest up.

Hex Bar Deadlift

Reach forward, stretching your lats then pull back, keep torso upright.

Seated Rows

In a GHD machine, place a KB in front of you. Lock your feet in, slight bend in the knees. Grab onto the KB as you come up, lats packed, chin tucked.

Kettlebell GHD

Circuit 1

Place the middle of your back against a 12-16" box. Bring feet as close to your glutes as possible. Drive hips all the way up, full extension. Keep chin tucked towards chest.

Hip Thrusts

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

Stand close to the bar. Place hands outside of your hips. As you lower the bar, extend one leg back keeping it fairly straight. The working leg may have a slight bend.

Single Leg Smith Machine RDL

Circuit 2

Grab a straight or EZ bar, grip it wide with palms down. Push hips back as you stretch your lats then pull the bar towards your body, chest up.

Standing Straight Arm Lat Pull Down

Squat down (deep squat) & grab the dumbbell by interlocking your fingers. Keep chest up & push hips back as you descend.

Dumbbell Sumo Deadlift

Set cable/rope high. Grab rope with thumbs externally rotated & pull towards your mouth/nose.

Face Pulls

Circuit 3

Posterior Chain

Full Body

Glutes!

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

Hanna

Push/Pull (upper)

Mena

Candy

Kettlebell Leg Day

HIIT 🔥

Chest & Back

Quads Day 🦵🏽

Rosalyn

Full Body Quickie!

Arms & Abs

Christine

Back Day

Glutes & Hammies

Anterior Chain

Ange

Kettlebell Day

Chest & Shoulders

Solid Core

Leg Day 🦵🏽

Back & Bi’s 💪🏽

Upper Body Push Day

Dumbbells ONLY

Kaitlin

Kettlebell Full Body

Back & Shoulders

All QUADS!

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

Carol

Glutes!🍑

Push Day

Solid CORE

BIG LEG DAY 🦵🏽

Claudia

Dumbbells ONLY!

Great workout. First one completed. More to come.

Posterior Chain

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