Today I have an awesome posterior chain pyramid workout that will get your muscles fired up and your heart pounding in just 20 minutes!
You may be wondering what exactly is your “Posterior Chain” and why is it important to train?
“Posterior” is an anatomical term that refers to the backside of the body, so your “posterior chain” is simply the chain of muscles along the back of your body.
So many movements in our daily life use the muscles on the front side of the body because so much of our activity is forward facing (makes sense, our eyes aren’t in the back of our heads). Our front body muscles can get a little overworked without us even realizing, causing symptoms like rounded shoulders, neck pain and lower back pain.
BTW – you’re looking for more ways to incorporate balanced training for your workouts and everyday movement, check out the Free 14-day Foundations of Functional Fitness Workshop right here!
Posterior chain workouts are great to consistently add to your workout 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 strong back.
So let’s get right to it!
Did you enjoy that workout? Now let’s get you a plan! Check out the 30-Day Abs and Booty Challenge for a home workout program that will strengthen your posterior chain and sculpt and define your abs, legs and glutes. Plus this program works your entire body using minimal equipment and will get you on track to feeling and looking your best!
Posterior Chain PyramidsClick to expand and see all workout move descriptions
Equipment: Weighted Objects (water bottles, dumbbells, household objects), Optional Sliders.
Format: Round 1: 15 seconds | Round 2: 30 seconds | Round 3: 45 seconds | Round 4: 30 seconds | Round 5: 15 seconds. Resting 15 seconds between each movement.
Sumo Squat Alternating Crescent Kicks
- Begin standing with your feet wider than hip distance, allowing your feet to turn out naturally.
- Send your hips back behind you, engaging your core, keeping your chest up tall (don’t bend forward), weight back in your heels and knees tracking in line with your toes.
- Drive through your heels and squeeze your glutes as you power back to standing.
- Once standing, with your left leg, kick up and across your body, imagining that you’re drawing a crescent with your foot (as high as you’re comfortable with).
- Return your leg to center and repeat the squat and crescent kick with the opposite leg.
- Optional: Hold weights at your shoulders for added resistance.
Bonus Move: Lateral Raises
- Stand with your core engaged, chest up, shoulders rolled back, and weights in hand.
- Keeping your ribcage down and core engaged, lift both arms out to the side, maintaining a slight bend in the elbows and leading with your shoulders and elbows rather than your wrists.
- Slowly bring the weights back down to your sides with control and repeat.
Reverse Curtsy Lunge Kick
- Begin standing with your core engaged and chest upright and hold your weighted objects in your hands by your sides.
- Step your right foot back behind you and begin bending your knees until your back knee until it nearly touches the ground in a 90 degree angle (ensure your knee is not shooting out over your toe and maintain an upright chest).
- As you stand up, power through your front heel and as you bring your back foot forward, powerfully kick it in front of you.
- Repeat with your left leg and alternate back and forth.
- MOD: Do this with no weights and hold on to a chair or wall to help stabilize.
Bonus Move: Overhead Press
- Begin standing with one weight in each hand with your arms up at your shoulder and palms facing each other.
- Keeping your shoulders pulled back and down and your core engaged, press the weights straight up overhead, ending with your palms facing in front of you.
- Slowly bring them back to your starting position and repeat.
This 14-day free workshop can be done along side any workout program!
Reverse Flye to Upright Row
- Begin standing with your core engaged, chest up, shoulders rolled back, and weights in hand.
- Hinge forward at the waist to be at 45 degrees, and engage between your shoulders, so they’re not rounding forward, allowing your dumbbells to hang beneath your chest and keeping your gaze neutral.
- Lift both arms out to the side, maintaining a slight bend in the elbows and squeezing your shoulder blades together.
- Bring your arms back down with control, return to standing and keeping your weights close to your body, drive your elbows up and back evenly for an upright row. Notice the muscles working between your shoulder blades.
- Return to center with control and repeat from the reverse flye.
Bonus Move: Seal Jacks
- Start standing with feet together and arms extended straight out at chest level.
- Simultaneously jump your feet out wide as you open your arms out wide to stretch your chest
- Jump your feet and arms back together in the center, returning to your starting position and repeat.
- MOD: Take out the jump and simply step your feet out one at a time while bringing your arms out to your sides.
Single Leg Hamstring Pull Throughs
- Begin in a seated position on the floor with your legs straight out in front of you, torso up tall, with your chest open wide and hands on the floor – fingers facing forward.
- Pressing your right heel into the mat, lift your hips up and through, squeezing your booty and the top to end in a reverse tabletop position with your left leg straight.
- Slowly lower yourself down and repeat on the other leg.
- MOD: Perform this with both legs on the ground or lie flat on the ground with your knees bent and perform a glute bridge.
Bonus Move: Bicycles
- Begin lying on your back with your legs bent, feet on the ground pressed firmly against the floor and your core engaged.
- Bring your hands behind your head without pulling your head forward.
- Contract your abdominals by bringing your chest forward and rotating at the torso to bring your right elbow to your left knee.
- Slowly and gently lower yourself back toward the ground and repeat with your left elbow to right knee.
- Be sure your lower back stays in contact with the mat throughout this movement.
- MOD: Keep your knees bent and feet on the floor and just crunch your upper body.
Burpees (90 Seconds)
- Begin standing with your feet slightly wider than hip distance apart.
- Bend your knees and plant your hands on the floor or mat in front of you (hands stacked directly below shoulders).
- Jump or step your feet back into a tall plank position, holding your belly button in and up to keep your core engaged.
- Keeping your core engaged, bring your body all the way down to the ground until your chest and thighs touch the ground.
- Powerfully press yourself back up to a tall plank position and then jump or step your feet back up towards your hands.
- Load your weight in your heels and powerfully drive up to come to standing and jump at the top.
- MOD: Do this on an elevated surface and step your feet in and out for a lower impact movement.
Amazing job Rockstar! I am so proud of you for showing up today! Check in with me and let me know how you liked the workout and anything else you want to share – I love hearing from you.
This program targets and strengthens your abs and glutes from multiple angles so you not only get a beautiful sculpted shape, but improve your body’s function as well.
Define your abs and sculpt your booty and legs with this time-saving 30-day workout plan that can be done at home or in the gym!