Posterior chain power

Equipment: Heavy objects, elevated surface, hamstring curl options (ball, sliders, i.e. socks, wipes, cardboard box lids, frisbees)
Format: Follow the suggested reps or times for each movement and repeat each circuit for 3 rounds. Options for rep ranges if you want to increase resistance.

Circuit 1

Sumo squat with high row (10-15)

• With heavy objects in both hands, palms facing your body, start by standing with your feet wider than hip-width apart, core supported, and shoulders back and down (as if against a wall).
• Push your hips back and down into a sumo squat, with your knees in line with your toes, keeping your chest up and heavy objects hanging between your legs and near your shins.
• As you step forward with your feet and squeeze your glutes to return to standing, lift and back off the heavy objects evenly to perform a high row, leading with your elbows. Notice the muscles working between your shoulder blades.
• Repeat the sequence for your maximum reps.

Bulgarian Split Squats (8-12/6-10)

• Start standing, with a heavy object in each hand and with one foot on an elevated surface behind you, with your feet hip-width apart and far enough apart for a good lunge position.
  • Find your optimal foot position by sitting on the edge of your raised surface so that the edge is right where your butt meets your thigh. Extend working leg straight; Wherever your foot lands is where you should place it during this split squat. Feel welcome to make adjustments as needed.
  • Ideally, the raised surface should not be above the knee.
• Lower yourself with control by bending your knees to the depth that is comfortable for you (make sure your front knee does not bend or twist).
• As you stand, step through your front heel and stand up.
• Repeat for your maximum reps and switch sides.
• MOD: Perform this exercise with just your body weight, placing your hand against a wall for balance or performing regular forward lunges on the mat.
• MOD 2: Perform a static lunge, keeping your feet in a lunge position as you go up and down to perform your maximum reps.

Calf Raises (8-12/6-10)

• Stand with your feet hip-width apart, core supported, chest up, shoulders back and down (as if against a wall), and a heavy object in each hand at shoulder height or at your sides.
• Lift your heels off the mat as high as you can with control, then slowly lower them back down (note that you are not shifting your weight from side to side or leaning forward).
• Repeat for your maximum reps.
• MOD: Remove heavy objects and complete this movement with body weight only.

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Circuit 2

Single Leg Hamstring Curl (AMRAP*)

• Lie on your back with your feet on a ball or TRX straps.
• Brace your core and lift your hips off the floor to form a straight line with your shoulders, back, glutes, knees, and ankles. Avoid straining your neck by resting your arms on the mat.
• Hold for a short pause. Lift your left leg, bend your right knee, and contract your hamstrings to bring the ball/straps as close to you as possible, while keeping your shoulders, back, glutes, and knees in a straight line.
• With control, straighten your right leg back to the hips-elevated starting position, keeping your left leg raised.
• Repeat for your maximum reps and then switch sides.

Deadlift (8-12/6-10)

• Start standing with your feet hip-width apart, core supported, shoulders back and down, and heavy objects in hand.
• Push your hips down and back, leaning forward and bending your knees. Keep the weights close to your shins (mid-shin) and lift your chest, straightening your back and lowering your hips.
• Drive through the entire foot as you straighten your legs (imagine you are pushing the dirt away from you), keeping heavy objects moving in a straight line close to your body.
• Feel your glutes and hamstrings working during this lift and don’t lean back at the top.
• MOD: Remove heavy objects and do this movement with just your body weight.

BONUS: High Bridge Lifts (1:00)

• Start on your back with your knees bent and heels on an exercise ball or elevated surface.
• Keeping your core braced, press through your heels to lift your hips and squeeze your glutes.
• Lower your hips toward the floor with control and repeat for the allotted time.
• MOD: Perform bridge lifts with your feet on the ground.

*AMRAP: As many repetitions as possible