The Posterior Chain Workout

WARM UP
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Back/Lats/Traps

WORKOUT

For the first circuit use the guidelines below:
3 sets of 10-15 reps (good for recovery, variety if you’ve been lifting lower rep and beginners)
4 sets of 8-12 reps (good for strength and muscle development as well as  intermediate and advanced exercisers)
5 sets of 1-5 reps (good for max strength and advanced exercisers)
Rest so that you feel recovered enough to do the same weight or even go up in weight each round. Rest up to 2 minutes between rounds/sets.

For the second circuit, complete 3-5 rounds. Rest no longer than 1 minute between rounds.

CIRCUIT #1:
Deadlift (Sumo or Conventional)

CIRCUIT #2:
8-15 reps per side Side Lunges
8-20 reps Inverted Rows
15-20 reps Reverse Hypers

COOL DOWN
Stretch and Roll Out:
Calves
Hamstrings
Quads
Groin
Hips/Glutes
Back/Lats/Traps

NOTES:

The second circuit will help you strengthen your deadlift and works your entire backside. Make sure to use weights that challenge you! If you don’t feel a burn at the end of whatever rep range you do, you won’t get as much out of the moves!

EXERCISE DESCRIPTIONS:

Deadlift (Sumo or Conventional) –  For the Sumo Deadlift, set your feet up at least shoulder-width apart. Point your toes slightly out. Set one or two kettlebells down between your legs or use a barbell pulled right up to your shins. If you use kettlebells, they should be centered between your heels. Sit your butt back and hinge forward slightly, keeping your back flat. Grab the handles or handle or barbell and keep your arms straight as you sink into a wide squat. Pull the kettlebells/barbell off the ground and stand up nice and tall. You almost want to pull up and back so that you don’t lean or fall forward. Squeeze your glutes at the top. Then sit your butt back and hinge over to bring the kettlebell(s)/barbell back to the ground. Touch them down and then stand back up. Make sure you are driving up off your heels and not rounding your back. Do not lean too far forward. And make sure you sink your butt. This is not a straight leg pull. To do a Conventional Deadlift, set up with your feet about hip-width apart and either a kettlebell back between your heels or a barbell right in front of your shins. Sit your butt back and lean forward as you bend your knees to sink down and grab the kettlebell or barbell. To grab the barbell, place your hands outside your lower legs. As you hold the barbell/kettlebell, your arms should be straight and your back should be flat. Then pull the weight off the ground, driving through your heels. your butt shouldn’t come up first. Keep your chest up. Do not round your back. At the top, stand up nice and tall. Then hinge back over, sitting your butt back and bending your knees to set the weight back down. Repeat, keeping your back flat and driving through your heels. (You may also use one of the other deadlift variations.)

variations of the deadlift
Side Lunges – Lunging with the right foot, step the right foot out toward “3″ on the clock. As you lunge out to the side, you are going to bend the right knee and sit your butt back. Keep your left leg straight. Both toes should be pointing straight ahead. Keep your right heel down as you sink into the lunge. Push your butt back and keep your chest up. Then drive back up to standing. Complete all reps on one side before switching. To make the move harder, hold a kettlebell, sandbag or dumbbell up at your chest.

side-lunges

side-lunges
Inverted Rows – Hold a suspension trainer strap in each hand. Walk your feet out so you are leaning back. The closer to parallel to the ground you get, the harder the move will be. Squeeze your core and glutes and press your chest out so there is tension between your shoulder blades. Then row up, keeping your body in a nice straight line. Row until your chest comes up to the handles and then lower yourself back down. Don’t let your hips sink as you lower back down. Also, keep your chest pressed out the entire time (do not let your low back arch though).If there is no bar or XT/TRX on which to do rows, do scapular push ups or corner rows.

inverted-row
Reverse Hypers – Lie face down on a table, bench or box. Make sure your hips are right at the edge. Hold on to something in front of you if you want. Keep your upper body relaxed. Squeeze your legs together and point your toes out. Lift your legs to basically parallel to the ground, keeping your legs straight. Do not hyperextend your back and lift way higher than parallel. You do not want to feel this in your low back. Hold for 2-5 seconds and then lower down. Keep your core tight and really squeeze your glutes as you lift.

glute-activation-exercsie

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