Posterior Chain Workout

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2 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

This is a 2-day, intermediate level workout that looks to develop posterior chain strength. This is basically the various muscles that make-up all of our back-side. Such as your glutes, back, hamstrings and calf muscles.

Day 1: Includes 11 exercises with a workout time of about an hour. You'll see two rounds of a superset series as well. The first two exercises are a warm-up.

Day 2: The second session includes 9 different exercises that stress the posterior chain. Workout time is about 50-minutes. The first three exercises are a warm-up.

Stay Strong Together,

MICHAEL WOOD, CSCS
Jefit

Day 1
Day 2

Workout 1 11 exercises, 27 mins

Scorpion	1x0 reps • 30s	rest: 15s
Abdominal Hip Roll	1x0 reps • 30s	rest: 30s
Back Hyperextension	2x10 reps	rest: 30s
Reverse Hyper (Flat Bench)	2x10 reps	rest: 30s
Barbell Hip Thrust	3x15,12,10 reps	rest: 60s
Dumbbell Deadlift	3x6 reps	rest: 75s
Dumbbell One-Arm Row	3x8,10,12 reps	rest: 60s
Dumbbell Incline Row (Reverse Grip)	3x8,10,12 reps	rest: 60s
Machine Leg Curl (Prone)	3x10 reps	rest: 60s
Machine Seated Calf Raise	3x15 reps	rest: 60s
Machine Calf Raise	3x15 reps	rest: 60s

Workout 2 9 exercises, 28 mins

Bridge	1x8 reps • 30s	rest: 15s
Single-Leg Glute Bridge	1x0 reps • 30s	rest: 15s
Scorpion	1x0 reps • 30s	rest: 30s
Kettlebell Thruster	3x8 reps	rest: 75s
Barbell Bent-Over Row	3x12,10,8 reps	rest: 90s
Kettlebell Renegade Row	3x8 reps	rest: 90s
Dumbbell Bent-Over Row	3x10 reps	rest: 90s
Machine Seated Leg Curl	4x8 reps	rest: 60s
Machine Calf Raise	3x12,10,10 reps	rest: 60s