Low Impact Posterior Chain Workout

Format: 2 rounds of each superset; each move for 0:30-1:00; take minimal rest as needed

Superset 1

Elevated Bridge Lifts  

• Position yourself in front of your box or ottoman, and place your heels on it. Drive down through the heels to lift yourself up, squeezing your butt and core.
• Modification: keep your feet on the floor, press your weight into your heels, lift your booty and engage your core.

Wall Hold Ups

• Begin standing with your feet slightly away from the wall, your back pressed firmly into it – low back too – arms up and out in what I call a cactus position.
• Slowly and smoothly raise your arms up on the wall, maintaining contact with the wall at your elbows, back of your shoulders AND your lower back. It looks easy, but it is very challenging – especially if you’ve got a tight chest that’s pulling your shoulders forward.
• Squeeze your shoulder blades together to maintain contact with your shoulders on the wall – this may fatigue you but that’s the point.
• Modification: You can also do this move laying down on the ground, it is very simple but VERY effective and can really help you achieve more balance between your chest and back.

Plank Hold

• Come onto your hands and toes, hold your belly button in and up and keep your back flat. Make sure your hands are aligned with your wrists.
• Modification: drop down to your knees.

Back Extensions

• Lower down onto your stomach on your mat, extending your arms and legs out straight.
• Engage your lower back, smoothly lifting your upper and lower body, bringing your legs and arms off the ground at the same time.

Superset 2

Single Leg Hip Thrust

• Balance your upper body on the edge of your elevated surface.
• Put your right foot down on your mat, squat your booty down, then press the earth away from you, lifting your left foot up.
• Position yourself so your weight goes straight down into your heel.
• Switch legs and repeat.
• Modification: Do a Double Leg Hip Thrust

Bent Over Row to Tricep Kickback

• Knees are slightly bent with feet shoulder-width apart.
• With dumbbells in hand, bend forward slightly at your waist, keeping your back and neck straight and strong. 
• Exhale as you raise your elbows and pull the dumbbells towards your waist.
• Squeeze your back muscles together and kick your arms back to a tricep extension, keeping the arms parallel.
• Inhale and return to the initial starting position.

Reverse Lunge

• Stand with your core engaged, chest up.
• Step your right foot back into a reverse lunge. Be sure the left knee stays lined up with the left toes, and you maintain your upper body form.
• Return to start and repeat with opposite leg.

Kettlebell Swings

• Start with the kettlebell on the floor slightly in front of you and between your feet, which should be shoulder-width apart.
• Bending slightly at the knees but hinging mainly at the hips, grasp the kettlebell and pull it back between your legs to create momentum.
• Drive your hips forward and straighten your back to send the kettlebell up to shoulder height.
• Let the bell return back between your legs and repeat the move.