Posterior Chain Strength Circuits

Circuit 1:

Move 1: I-T-Y’s (1:00)

• Begin lying face-down in a supported plank or superwoman position with your torso resting on an elevated surface, core braced, back flat, and legs engaged with toes pressed into the mat for stabilization.
• Holding a lightly weighted object in each hand, draw your arms up straight behind you, engaging between the shoulders.
• Keep your gaze neutral (don’t look down or up), hold for the allotted time and release.
• From the same supported plank position, raise your arms straight out to the sides into a T-position, hold for the allotted time and release.
• Finally, raise your arms in front and overhead in a Y-position, being mindful to maintain core engagement, neutral gaze, and a flat back as you hold for the allotted time and release.
• MOD: Complete this sequence without weighted objects.

Move 2: Plank Walkout to Renegade Row (8-12)

• Place a weighted object at the top middle of your mat so that it’s easy to grab from a tall plank position.
• Begin standing tall at the back of your mat.
• Bend your knees to hinge at the hips, planting your hands to walk yourself out to a tall plank position with shoulders stacked over your wrists, core braced, and back flat.
• Grab the weighted object with your right hand and, ​​keeping your hips square to the ground and core braced, perform a row with your right arm by pulling your elbow straight back along your body and squeezing the base of your shoulder blade.
• Slowly return your right arm back to the ground and repeat with your left arm.
• Walk your hands back towards your feet to stand at the starting position and repeat the sequence for allotted reps.
• MOD: Drop your knees for a modified plank position and/or perform the rows without any weighted objects

Move 3: Conventional Deadlift (8-12)

• Begin standing with your feet hip distance apart, core braced.
• Push your hips back and hinge forward, bending your knees. If you’re using dumbbells, you’ll keep them in close to your shins (at mid-shin) and lift your chest, straightening your back and dropping your hips down. If you’re using a barbell this is where you’ll grip the bar and lift your chest, dropping your hips slightly, and engaging between your shoulders.
• Drive through your entire foot as you straighten your legs (imagine you’re pushing the earth away from you), keeping your weight moving in a straight line close to your body.
• Feel your glutes and hamstrings working through this lift, and do not lean back at the top.
• MOD: Remove the weighted objects and do this move with just your bodyweight.

Move 4: Prisoner Squat to Overhead Press (8-12)

• Begin in a kneeling position, chest upright, core braced, and a weighted object in each hand at your shoulders.
• Step your left foot forward, planting and driving through the entire foot to come up to standing and press the weighted object in your right hand up towards the ceiling without shrugging your shoulders.
• With control, lower the weight back to your shoulder as you step your right foot, then left foot back to return to a kneeling position.
• Switch sides and repeat alternating this sequence for allotted reps.
• MOD: Remove the weighted objects and do this move with just your bodyweight.
• Place a rolled up towel, mat, or pillow underneath your knees for extra cushion.

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Circuit 2:

Move 1: Single Leg RDL to Lunge R (8-12)

• Begin standing with your feet hip distance apart, core braced and step your left leg back to a staggered stance.  Most of your weight should be balanced in the front leg.
• With a weighted object in each hand, keep your upper body engaged and shoulders back and down, not allowing them to rotate forward as you push your hips back, hinging at the waist, keeping the weights close to your front shin.
• Bend forward as far as you can while maintaining a flat back and then drive through your right heel to come back to standing and squeeze your glutes at the top.
• Shift your weight so that it is equally distributed between both legs and bend both knees to come down into a lunge position until your back knee almost touches the mat.
• Drive through your front heel to come back up to the staggered standing position.
• Repeat this sequence for the allotted reps.
• MOD: Remove the weighted objects and do this sequence with just your bodyweight.

Move 2: Single Leg RDL to Lunge L (8-12)

• Begin standing with your feet hip distance apart, core braced and step your right leg back to a staggered stance. Most of your weight should be balanced in the front leg.
• With a weighted object in each hand, keep your upper body engaged and shoulders back and down, not allowing them to rotate forward as you push your hips back, hinging at the waist, keeping the weights close to your front shin.
• Bend forward as far as you can while maintaining a flat back and then drive through your left heel to come back to standing and squeeze your glutes at the top.
• Shift your weight so that it is equally distributed between both legs and bend both knees to come down into a lunge position until your back knee almost touches the mat.
• Drive through your front heel to come back up to the staggered standing position.
• Repeat this sequence for the allotted reps.
• MOD: Remove the weighted objects and do this sequence with just your bodyweight.

Move 3: Narrow Pushups (8-12)

• Begin in a tall plank with your core braced, back flat, and hands stacked below and just inside your shoulders.
• Keeping a neutral gaze (not looking up or down) and your elbows close to your body, lower yourself toward the mat while keeping your shoulders away from your ears. Be mindful that your hips and torso are moving in one line.
• Maintaining a braced core and flat back, push yourself back up to the starting position.
• Repeat for allotted reps.
• MOD: Perform this sequence with your knees on the mat or with your hands on an elevated surface like a couch, chair ottoman or bench.