Fire Up Your Posterior Chain!

It's the muscles you can't see that carry the day

When we train, we often focus on the muscles of the front of the body - the ones we can see! We do crunches for our “abs”, and squats for our “quads” - you get the idea! But what about those muscles that we don’t see - our hamstrings, lower back, and spinal erectors, to name a few. Say Hello to your posterior chain!

These muscles that are not so visible when we look in the mirror serve a very important function - they help to keep us upright and provide stability for nearly everything we do when we are standing up and lifting things off the floor and overhead. Today’s workout targets the “back-body” with some other fun movements to add intensity to this core workout in disguise!

Warm Up

AMRAP 7 (As many rounds as possible in 7 minutes)

• 25 jumping jacks

• 10 mountain climbers (Right + Left = 1 repetition)

• 10 plank shoulder taps (from toes or knees)

• 10 weighted good mornings (use a barbell as in the video or hold a weight to your chest)

TIP: When performing the good morning, keep a slight bend in the knees. Hips go back first, hinge at the hips keeping the chest up, keep the back in a straight line, and feel the tension in the hamstrings as you hinge. You will strive for this same feeling in the dumbbell deadlift. Practice this!

Movement Practice

Take 5-10 min to practice each movement for Part 1 and Part 2 of the workout. Watch the video links to select your options for each movement. Start with a lighter weight if you have not done dumbbell deadlifts previously.

Select a dumbbell weight that allows you to complete the burpee dumbbell deadlifts in 2-3 sets. Use the same two dumbbells for the weighted box step-ups.

Workout

Part 1 (10 minutes)

This is a sprint to get your juices flowing! Perform the maximum number of repetitions that you can in each one-minute segment. Perform each movement in sequence for a total of 10 x 1 min rounds (2 rounds of all 5 movements).

• 1:00 max up downs

• 1:00 max rep weighted glute bridge

• 1:00 high plank hold

• 1:00 max rep dumbbell deadlift

• 1:00 max alternating lunges (in place or walking lunges)

Part 2

We don’t do this movement often, so please refresh your memory on the burpee dumbbell deadlift. Please watch the video carefully, paying attention to hinging from the hips, keeping a flat back, chest up, and hamstrings engaged just like the good morning. The hamstrings and core do the work - NOT the lower back!

For Time

• 40 squat jumps for height

• 50 V Ups

• 30 Burpee Dumbbell Deadlift

• 50 strict Sit Ups (knees bent, feet anchored)

• 20 weighted box step ups

Cool-Down

20-minute Post Workout Recovery