After my last posterior chain workout got such an amazing response, I wanted to give you another one because training your body 360 degrees is honestly one of the smartest things you can do for it.
Posterior chain workouts are a great thing to have in your heavy rotation so you can have strong, upright posture, create a solid base for functional movement and enjoy all the benefits of a balanced physique – not to mention sculpt strong legs, a lifted butt and balanced, strong back.
For this workout, I’ll be using dumbbells, kettlebells, and an elevated surface (box, bench, couch).
The equipment is optional, and you can get creative with alternatives like water bottles or any household object that’s easy to hold onto!
One-off workouts are great, but having a plan to follow that incorporates balanced training is even better! Take a 30-day Challenge in Rock Your Life and have workouts like this formatted into a plan to follow!
Format: 2 rounds of each superset; each move for 0:30-1:00; take minimal rest as needed Superset 1 Elevated Bridge Lifts Wall Hold Ups Plank Hold Back Extensions Superset 2 Single Leg Hip Thrust Bent Over Row to Tricep Kickback Reverse Lunge Kettlebell Swings
HIIT: Posterior Chain Supersets
Format: 2 rounds of each superset; each move for 0:30-1:00; take minimal rest as needed
Elevated Bridge Lifts
Wall Hold Ups
Single Leg Hip Thrust
Bent Over Row to Tricep Kickback
Thanks for joining me to #stopdropandbettyrock today, Rockstar!
Remember, so many of the things we do in our day-to-day lives are in front of us – think phones, computer screens, steering wheels, dinner plates – and we therefore naturally activate the front-working muscles in the body on a regular basis.
That’s why it’s so important to pay extra attention to activating and strengthening the muscles in the back body, too, by doing workouts exactly like this one.
Leave me a comment to let me know where you’re working out!
I’d love to see YOU inside Rock Your Life…
…so I can support you in ROCKING your body AND your life! Get stronger and healthier with a community of rockstars to support you, home workout challenges for a fit body, and fresh new workout classes each week to keep you motivated!