Name: Playbook - Legal Weight - Posterior Chain
Uploaded: 2024-04-14T15:08:57.037Z
Duration: 75 min
Description: Posterior Chain

One of our favs! Posterior Chain day. We’ll be hitting hamstrings, glutes & back. Reps are low so let’s challenge ourselves with the weights. 
Let’s Work!

Lower Body Prep. As you take a few steps, kick leg as high as you can tapping it with the opposite hand

Walking High Kicks

Place shoulder blades against a bench or box, feet hip width apart. Bring hips up as high as you can, full hip extension.

Banded Hip Thrusts

Tie a skinny band to something high up and stable. Grab onto the band keeping your arm straight as you pull towards your body. Make sure your lats are engaged

Lat warm up, standing

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

Step up close to bar, feet hip width apart. Squat down & place hands onto the bar outside of your legs. Drop hips, pull your shoulder blades back, drive your feet into the ground as you pull the bar up. Lock out & push your hips all the way back, bar should come down to mid shins, keep black flat, stand up & lock out.

Barbell RDL

Place 2 kettlebells outside of your ankles. Feet hip width apart. Push hips back (hinge) keeping your back flat, Core & lats engaged as you pull the KBs up and control them on the way down

Dual Kettlebell Bent Over Rows

Circuit 1

Grab onto the bar, stand up tall keeping the bar close to your body. Hinge back, minimal knee flexion, pull bar towards your navel.

T-Bar Row

Hold dumbbell on side that will be traveling. (You can also use a slider to help guide you to full range of motion). Hold onto something stable with the other hand. Travel back as far as you can, minimal knee flexion in the back leg while trying to drive the “working leg” knee over toe for more glute activation.

Dumbbell Reverse Lunge *supported/contralateral

Circuit 2

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

Seated Rows

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

Dumbbell Sumo Deadlift

Circuit 3

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

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

Place KB about 1-2 feet in front of you. Push hips back as you grab onto the KB. Drop butt down & pull the KB through your legs. (this is not a squat. minimal knee flexion only) 
Power through the hips & thrust the KB back in front of you.

Kettlebell Swings

Circuit 4

Posterior Chain

Shoulders & Quads

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

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👏💪

Posterior Chain

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