Posterior Chain Strength

Equipment: weighted objects, elevated surface
Format: follow the suggested reps or time for each move and repeat each circuit for 3 rounds. Options for rep ranges should you wish to build into heavier resistance.

Activation Sequence:

Bridge Lift Cactus Arms (1-2 min)

• Begin by lying on your back, knees bent, feet planted, and arms in a goal post position – bent at 90 degrees with your palms facing up.
• Brace through the core, slightly tucking through the pelvis to bring your spine into a neutral position and gently pressing your lower back to the mat.
• Press through the heels to press your hips up into a bridge lift, being mindful of maintaining your braced core to prevent strain in the lower back. Feel free to adjust the position of your feet.
• With control, slide your arms to extend beside your ears, maintaining contact of your shoulders, elbows, wrists, and hands. If one of these contact points begins to lift off of the mat, stop there; you’ve reached the extent of your current mobility (this will improve with practice!).
• Slowly slide your arms back to a goal post position as you lower your hips back to the mat with control and re-engage your braced core as needed (as described above).
• Repeat for allotted time.

Circuit 1:

Dumbbell Swings (0:45-1:00)

• Begin by standing with feet hip-width distance apart, core braced, shoulders back and down (as if you were standing against a wall), and gripping a dumbbell with both hands on one side, allowing the dumbbell to dangle.
• Maintaining a flat back and neutral gaze (not crunching your neck by looking up or down), hinge and shift your hips backwards with a slight bend in the knees to load your weight in your hamstrings.
• Forcefully drive your hips forward to propel the weighted object into the air. Control the kettlebell with your arms, but don’t pull it up (be sure your rib cage isn’t flaring and you’re not arching your back at the top).
• The weighted object should travel no higher than your shoulders.
• With control, lower the weight back down as you shift your hips back and repeat for the allotted time.

Hip Thrusts (8-12)

• Sit yourself on the mat in front of your bench (or couch/chair/ottoman) and place a weighted object on your hip creases.
• Press yourself up with your elbows and feet to position your back against the elevated surface; the edge of the surface should be at the base of your shoulder blades. Your knees should be aligned over your ankles, with your feet planted on the mat.
• Brace your core and drive through your heels to lift your hips and weighted objects towards the ceiling, knees tracking in line with the toes, squeezing your glutes.
• Pause here for a moment then drop your hips back down toward the mat with control and repeat for your max reps.
• MOD: Perform this exercise without weighted objects.

Bird Dog Rows (8-12)

• Begin in a tabletop position on the mat with your shoulders stacked over your hands, knees under your hips, and a flat back with your core braced.
• With a weighted object within reach of your right hand, extend your straight left leg off of the mat, squeezing the glute, keeping your core braced and hips level.
• Grab the weighted object with your right hand and, ​​keeping your hips square to the ground and core braced, perform a row with your right arm by pulling your elbow straight back along your body and squeezing the base of your shoulder blade.
• Slowly return your right arm back down and repeat for your max reps.
• Switch sides and repeat.
• MOD 1: Keep the toes of the extended leg on the mat.
• MOD 2: Perform this exercise with your hands on an elevated surface.

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Circuit 2

Donkey Kicks (8-12)

• Begin in a tabletop position with your shoulders stacked over your wrists, core braced and neck and spine neutral.
• Keeping your knee bent, lift your right leg and press your foot toward the ceiling while maintaining square hips and a braced core.
• Use your glute to press your foot directly toward the ceiling and squeeze at the top, being mindful of keeping your back flat and not overextending to an arched lower back.
• Bring your leg back down to starting position and repeat for your max reps before switching sides and matching reps.
• Optional: Add a weight to the crease behind your knee for added resistance.

Sumo Squat Calf Raise Series (0:45-1:00)

• Holding a weighted object in both hands at your shoulders, begin standing with your feet wider than hip distance, allowing your feet to turn out naturally.
• Engaging between your shoulder blades to keep the weights from rounding your shoulders, brace your core and send your hips back, keeping your chest up tall (don’t bend forward), weight back in your heels and knees tracking in line with your toes.
• Once in a sumo squat position, complete 5 pulses with your heels on the mat.
• Pause and briefly hold the sumo squat position strong and steady.
• Lift your right heel off of the mat, pulsing three times, then drop your heel, switching to a lift of your left heel and pulse three times.
• Continue alternating heel lifts and pulses for allotted time.
• MOD: Remove the weighted objects and perform this exercise with bodyweight only.

BONUS Finisher

Elevated Bridge Lifts

• Begin on your back with your knees bent and your heels on an exercise ball or elevated surface.
• Brace through the core and press through your heels to lift your hips up and engage your glutes.
• With control, lower your hips back towards the mat and repeat for allotted time.
• MOD: Perform bridge lifts with your feet on the floor.