Posterior Chain 2 Workout
General
Beginner
None
Plan Details
The Posterior Chain 2 Workout routine by JefitTeam is a 2 day workout plan. It is a beginner level plan to achieve general fitness goals.
The posterior chain is a term used to describe the muscle groups located on the back (posterior) side of the body. These muscles are crucial for various movements, especially those involving the extension of the spine, hips, and knees. This strength training program involves strength exercises that will increase the strength of each of these important areas. Work on the anterior muscle groups like chest, core and quads on the off days. You will need between 50 and 60 minutes to complete these training sessions. The primary muscle groups that make up the posterior chain include: Erector Spinae: This group of muscles runs along the spine from the base of the skull down to the pelvis. They are responsible for extending and stabilizing the spine. Latissimus Dorsi: These large muscles are located on the back and help with movements of the shoulder and upper arm, such as pulling and lifting. Trapezius: This muscle extends from the neck to the mid-back and is involved in moving, rotating, and stabilizing the shoulder blades. Gluteus Maximus: The largest of the gluteal muscles, the gluteus maximus is key for hip extension, which is crucial for movements like squatting, running, and jumping. Hamstrings: This group of three muscles (biceps femoris, semitendinosus, and semimembranosus) is located at the back of the thigh. They are responsible for knee flexion and hip extension. Calves: The two major muscles in the calves are the gastrocnemius and the soleus. These muscles are involved in plantar flexion of the foot, which is essential for walking, running, and jumping. Posterior Deltoids: Located at the back of the shoulders, these muscles help with shoulder extension and external rotation. Rhomboids: These muscles are located between the shoulder blades and are responsible for retracting and stabilizing the scapula. These muscle groups work together to support posture, movement, and overall athletic performance, making the posterior chain a crucial area for strength training and injury prevention. Stay Strong Together, MICHAEL WOOD, CSCS Jefit
Routine detail
Mon
Workout Session 1
Est. 58 min
8 exercises
Cable Pull Through
2 Sets x 12 Reps
Back Hyperextension
2 Sets x 14 Reps
Machine Lat Pulldown
3 Sets x 12,10,8 Reps
Machine Seated Row
3 Sets x 12,10,8 Reps
Dumbbell Reverse Fly
3 Sets x 12 Reps
Machine Leg Curl (Prone)
3 Sets x 10 Reps
Machine Seated Calf Raise
3 Sets x 20,15,12 Reps
Calf Press On Leg Press
3 Sets x 12,10,10 Reps
Thu
Workout Session 2
Est. 62 min
8 exercises
Cable Pull Through
2 Sets x 15 Reps
Dumbbell Reverse Fly
3 Sets x 15,12,10 Reps
Machine Leg Curl (Prone)
3 Sets x 12 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Machine Lat Pulldown (Reverse Grip)
3 Sets x 10 Reps
Dumbbell Shoulder Shrug
3 Sets x 14,12,10 Reps
Machine Seated Calf Raise
3 Sets x 15 Reps
Smith Machine Single-Leg Calf Raise
3 Sets x 12 Reps
