Training the Muscles that You can't See
Show your "back body" some love!
Team! Sometimes it's the muscles you DON'T immediately see that carry the day in our fitness endeavors! Today we focus on the unsung hero, the Posterior Chain. This group of muscles is critically important for our activities of daily living and for leveling up our athletic performance. ... and speaking of "Leveling up", scroll down to Housekeeping to see what's new in the Women's Healthcare Revolution! Enjoy! -Carla
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 just a few? Say Hello to your posterior chain!
Photo credit: BODi
The Posterior Chain includes the muscles of the upper back, latissimus dorsi, spinal erectors, glutes, hamstrings, and calves. 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.
Set up a stable box or step between 12 and 20 inches in height. Select a set of moderately heavy dumbbells that allow you to do the 20 repetitions unbroken at a moderate pace. Using even lighter weight dumbbells provides benefit as the core muscles need to work just a little harder to stabilize the step up.
Workout
Part 1 (5 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 6 minutes..
1:00 max air squats
1:00 max rep weighted glute bridge
1:00 high plank hold
1:00 V Ups
1:00 max rep kettlebell swing (beginner - swing to eye level; advanced - swing to overhead)
1:00 max alternating lunges (in place or walking lunges)
Part 2
Now that we have warmed up the posterior chain, let’s apply these movements to a “Chipper” style workout.
Watch the videos and select your options for the workout. Work thorugh each set of movements efficiently, breaking each movement into smaller sets with just a few breaths of rest in between.
Alternative: If this volume is more than you are comfortable with, simply cut the reptitions in half.
For Time
40 squat jumps for height (Alternative: air squat)
50 V Ups (Alternative: bicycle crunch - Right + left = 1 repetition)
50 plank shoulder taps Right + Left = 2 repetitions. (Alternatives: hold the plank on your knees or watch the linked video for other options.)
20 weighted box step ups (Alternative: lower the height of the box, use lighter weights)
Cool-Down
We can’t overstate the need for cool-down and recovery - especially after a high volume workout like this one. Your back body will enjoy some TLC with this seated stretch and twist sequence from Five Parks Yoga. #dontskiptheyoga
20 minute Deep seated stretch and twist sequence from Five Parks.
A Revolution in Women’s Healthcare is coming this November!
Click HERE to join the waitlist for priority booking
Over nearly two decades of medical practice, I am perplexed and disheartened by how mainstream medicine often overlooks the very foundation of good health: nutrition, physical fitness, and mental well-being.
Women of all ages experiencing changing menstrual cycles, fatigue, and even bone fractures are often handed a prescription and sent on their way with not a single question about their training and nutrient intake. Midlife women experiencing menopausal symptoms are met with the mere “you’re getting older” without exploring simple nutrition and movement strategies that could significantly improve their well-being.
Well, help is on the way! Starting in November 2024, I will be launching a women’s specialty telehealth medical practice serving the reproductive endocrine needs of active and high-performing women from puberty through menopause.
For a special “Sneek peek” into the practice, check out my Consultation Services and the Crown Jewel of my practice, the Health and Wellness Concierge service!.
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