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Posterior Chain Strength (Back & Glutes)
General
Beginner
None
Plan Details
The Posterior Chain Strength (Back & Glutes) routine by JefitTeam is a 2 day workout plan. It is a beginner level plan to achieve general fitness goals.
This is a strength and conditioning training plan that focuses on building strength in the posterior chain (glutes, back et al.) There are two training sessions per week to be followed over a 4-week time period. This can also be added as a supplement to any strength training plan. Each session begins with a few specific warm-up exercises before getting into your main exercises. Training session time = 25-27 minutes. Jefit: Discipline Drives Greatness in the Gym MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Training Session 1
Est. 25 min
7 exercises
Bird Dog
2 Sets x 6,8 Reps
Ab Roll
2 Sets x 8,10 Reps
Reverse Hyper (Flat Bench)
2 Sets x 8,10 Reps
Back Hyperextension
2 Sets x 8,10 Reps
Cable Pull Through
2 Sets x 12 Reps
Scorpion
1 Set x 8 Reps
Extended Arm Child Pose
1 Set
Fri
Training Session 2
Est. 27 min
7 exercises
Glute Kickback (Kneeling)
2 Sets x 8,12 Reps
Inchworm
2 Sets x 3,5 Reps
Back Hyperextension
3 Sets x 12,10,8 Reps
Bench Hip Thrust
3 Sets x 14,12,10 Reps
World's Greatest Stretch
1 Set
Scorpion
1 Set x 10 Reps
Extended Arm Child Pose
1 Set
