Welcome back to part 3 of the Posterior Chain Workout Series!
Because so much day to day activity is forward facing (makes sense, our eyes aren’t in the back of our heads), our front body muscles can get a little overworked without us even realizing it.
Being diligent fitness folks, we tend to train our bodies with a “full body” perspective.
But this is sometimes a little out of balance because we’re overtraining muscles that have been “silently” working all day as we sat at the computer or looked at our phone, or repeated any number of tasks that called on our front-body muscles.
For true balance and alignment in my training, I like to even things out with targeted back body workouts like the ones in this posterior chain series.
You can find Part 1 and Part 2 right here on the blog!
Not only will a strong posterior chain allow you to smoothly and painlessly engage in everyday movements, working those back body muscles also improves your core stabilization and overall posture, which of course helps keep our bodies fluid, flexible, and thriving through all the stages of our lives.
With these types of workouts, you can create a strong foundation for functional lifelong movement, enjoy solid, upright posture, and reap all the benefits of a balanced physique. Plus, there’s the added bonus of strong, sculpted legs, a firm, lifted butt, and a balanced, beautiful back.
I recommend that you have some resistance equipment handy to help you work on your form, which is always the most important part. I’ll talk you through mods and variations along the way.
Love strength training? Check out the 8-week LIONESS STRENGTH TRAINING PROGRAM! You can do this in the gym or at home with equipment. Full follow-along workout videos included, plus short tutorials to make it easy to watch and go if you’re in a public gym.
Posterior Chain Series Workout III
Click to expand and see all workout move descriptions.Glute Activation Series:
- Come down to your elbows in a low tabletop position. Extend your left leg out in full extension.
- Lift your leg up and down, torso is stabilized and squeeze your glute at the top.
- Still on the left leg, bend your knee and kick up to the ceiling – toes pointed.
- Come up to tabletop, drop your right elbow down to your mat. Extend your left leg out 45 degrees and begin to lift up and down.
- Extend your right arm out and your left leg. Crunch under your body bringing opposite knee to elbow.
- Repeat all activation moves on the opposite side.
Move 1: Pull Aparts
- Grab your weighted objects – stand tall on your mat.
- Extend your arms out in front of you at an angle, core is engaged.
- Pull your elbows back and squeeze those shoulder blades together.
Move 2: Frog Squat to Goblet Squats
- For Frog Squat: Grab a slightly heavier weight and place it upright in front of you.
- Stand in a wide sumo stance coming into a forward fold with your hands on the top or the base of the weight.
- Drop your butt down to the floor and bring it back up into starting position.
- For Goblet Squat: Stand in a sumo squat stance, holding your weight sideways with both of your hands just under your chin – elbows stay in nice and tight.
- Squat down, chest is upright, knees are not tracking over your toes, squeeze your glutes as you come up.
Move 3: Pull Aparts
- Grab your weighted objects – stand tall on your mat.
- Extend your arms out in front of you at an angle, core is engaged.
- Pull your elbows back and squeeze those shoulder blades together.
Move 4: Glute Bridge Series
- Come down to your mat (grab a mini band if you have it and bring it just above the knees). Back is flat to the mat, feet are on the floor and knees are bent.
- Drive down through the heels to lift yourself up, squeezing your glutes and core.
- Bring your feet together, lift your hips up squeezing your glutes and butterfly your legs in and out 3 times and come back down. Repeat.
Move 5: Deadlift to Reverse Lunge
- For Deadlift: Place your feet hip distance apart, keeping a soft bend in the knees and grab your weighted objects in each hand.
- Hinge forward at the hips, pushing your booty back, engaging your core, and keeping your hands/weighted objects close to your shins.
- Your back will be flat, with tension in your hamstrings and glutes. Lift the chest and press down through your heels to lift your weighted objects up, squeezing your glutes.
- Be mindful of keeping your back flat and shoulders engaged.
- For Reverse Lunge: Hold your weights in each hand and stand with feet hip distance apart.
- Step back into a reverse lunge with your right foot, keeping your core engaged, chest up and knees aligned with your feet.
- Repeat alternating legs
Move 6: Pull Aparts
- Grab your weighted objects – stand tall on your mat.
- Extend your arms out in front of you at an angle, core is engaged.
- Pull your elbows back and squeeze those shoulder blades together.
The Lioness Strength Training Program is an intermediate to advanced workout program that uses progressive overload to help you build muscle and get stronger over the course of 8 weeks. You can do this from home with equipment or in the gym!
