Posterior Chain Workout
General
Intermediate
Machine strength
Plan Details
The Posterior Chain Workout routine by JefitTeam is a 2 day workout plan. It is an intermediate level plan to achieve general fitness goals.
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
Routine detail
Day 1
Workout 1
Est. 28 min
11 exercises
Scorpion
1 Set
Abdominal Hip Roll
1 Set
Back Hyperextension
2 Sets x 10 Reps
Reverse Hyper (Flat Bench)
2 Sets x 10 Reps
Barbell Hip Thrust
3 Sets x 15,12,10 Reps
Dumbbell Deadlift
3 Sets x 6 Reps
Dumbbell One-Arm Row
3 Sets x 8,10,12 Reps
Dumbbell Incline Row (Reverse Grip)
3 Sets x 8,10,12 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Machine Calf Raise
3 Sets x 15 Reps
Day 2
Workout 2
Est. 29 min
9 exercises
Bridge
1 Set
Single-Leg Glute Bridge
1 Set
Scorpion
1 Set
Kettlebell Thruster
3 Sets x 8 Reps
Barbell Bent-Over Row
3 Sets x 12,10,8 Reps
Kettlebell Renegade Row
3 Sets x 8 Reps
Dumbbell Bent-Over Row
3 Sets x 10 Reps
Machine Seated Leg Curl
4 Sets x 8 Reps
Machine Calf Raise
3 Sets x 12,10,10 Reps
