Posterior Chain Power

Tools: weighted objects, elevated floor, hamstring curl choices (ball, sliders – i.e. socks, washcloths, cardboard field tops,frisbees)
Format: comply with the prompt reps or time for every transfer and repeat every circuit for 3 rounds. Choices for rep ranges must you want to construct into heavier resistance.

Circuit 1

Sumo Squat to Excessive Pull Row (10-15)

• With weighted objects in each palms, palms dealing with your physique, start by standing with ft wider than hip width aside, core braced, and shoulders again and down (as in the event that they have been in opposition to a wall).
• Push your hips again and down right into a sumo squat, knees monitoring consistent with your toes, maintaining your chest upright, the weighted objects hanging in-between your legs and near your shins.
• As you drive by way of your ft and squeeze your glutes to return again to standing, draw your weighted objects up and again evenly for a excessive pull row, main together with your elbows. Discover the muscular tissues working between your shoulder blades.
• Repeat sequence on your max reps.

Bulgarian Cut up Squats (8-12/6-10)

• Start standing, a weighted object in every hand and with one foot on an elevated floor behind you, your ft hip width distance and spaced far aside sufficient for an excellent lunge place.
  • Discover your optimum foot positioning by sitting on the sting of your elevated floor in order that the sting is correct the place your butt meets your thigh. Lengthen the working leg out straight; wherever your foot lands is the place it is best to place it throughout this break up squat. Really feel welcome to regulate as wanted.
  • Ideally, your elevated floor will probably be no increased than your knee.
• Decrease your self down with management by bending your knees to the depth that’s snug for you (be sure that your entrance knee isn’t buckling in or bowing out).
• As you get up, drive by way of your entrance heel and are available to standing.
• Repeat on your max reps and swap sides.
• MOD: Carry out this train physique weight solely, putting your hand in opposition to a wall for steadiness, or performing common ahead lunges in your mat.
• MOD 2: Carry out a static lunge, maintaining your ft in a lunge place as you drive up and are available again down on your max reps.

Calf Raises (8-12/6-10)

• Stand together with your ft hip distance aside, core braced, chest up, shoulders again and down (as in the event that they have been in opposition to a wall), and a weighted object in every hand at your shoulders or by your sides.
• Elevate your heels off of the mat as excessive as you may with management, then slowly decrease them again down (be aware that you simply’re not shifting your weight aspect to aspect or leaning ahead).
• Repeat on your max reps.
• MOD: Take away the weighted objects and full this transfer with body weight solely.

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Circuit 2

Single Leg Hamstring Curls (AMRAP*)

• Lie in your again together with your ft on a ball or in TRX straps
• Brace your core and lift your hips off the bottom to type a straight line together with your shoulders, again, glutes, knees, and ankles. Keep away from straining your neck through the use of your arms on the mat to assist you.
• Maintain for a short pause. Elevate your left leg, bend your proper knee and contract your hamstrings to tug the ball/straps as near you as attainable, whereas maintaining shoulders, again, glutes, and knees in a straight line.
• With management, straighten your proper leg to the beginning raised hips place, maintaining your left leg lifted..
• Repeat on your max reps then swap sides.

Deadlifts (8-12/6-10)

• Start standing together with your ft hip distance aside, core braced, shoulders again and down, and weighted objects in hand.
• Push your hips down and again, hinging ahead and bending your knees. Preserve the weights near your shins (at mid-shin) and raise your chest, straightening your again and dropping your hips down.
• Drive by way of your total foot as you straighten your legs (think about you’re pushing the earth away from you), maintaining your weighted objects shifting in a straight line near your physique.
• Really feel your glutes and hamstrings working by way of this raise, and don’t lean again on the prime.
• MOD: Take away the weighted objects and do that transfer with simply your body weight.

BONUS: Elevated Bridge Lifts (1:00)

• Start in your again together with your knees bent and your heels on an train ball or elevated floor.
• Maintaining your core braced, press by way of your heels to raise your hips up and squeeze your glutes.
• Decrease your hips again down towards the ground with management and repeat for allotted time..
• MOD: Carry out bridge lifts together with your ft on the ground.

*AMRAP: As many reps as attainable