Posterior chain strength

Equipment: heavy objects, raised surface.
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.

Activation sequence:

Bridge Lift Cactus Arms (1-2 min)

• Start by lying on your back, knees bent, feet planted, and arms in a pole position, bent at 90 degrees with palms facing up.
• Support your core by tucking your pelvis slightly to bring your spine to a neutral position and gently pressing your lower back into the mat.
• Press through your heels to press your hips up into a bridge lift, taking care to keep your core braced to avoid lower back strain. Feel free to adjust the position of your feet.
• With control, slide your arms to extend beside your ears, maintaining contact of your shoulders, elbows, wrists, and hands. If one of these contact points begins to lift away from the mat, stop there; you have reached the limit of your current mobility (this will improve with practice!).
• Slowly slide your arms back to the goal post position while lowering your hips toward the mat with control and re-engaging the reinforced core as needed (as described above).
• Repeat for the allotted time.

Circuit 1:

Dumbbell swings (0:45-1:00)

• Start by standing with your feet hip-width apart, core supported, shoulders back and down (as if you were standing against a wall), and gripping a dumbbell with both hands at your side, allowing the dumbbell to hang.
• Keeping your back flat and your gaze neutral (without cracking your neck when looking up or down), twist and move your hips back with a slight bend in your knees to put the weight on your hamstrings.
• Force your hips forward to propel the heavy object into the air. Control the kettlebell with your arms, but don’t lift it (make sure your ribcage doesn’t flare out and you don’t arch your back at the top).
• The heavy object should not go over your shoulders.
• With control, lower the weight while moving your hips back and repeat for the allotted time.

Hip thrusts (8-12)

• Sit on the mat in front of your bench (or couch/chair/ottoman) and place a weighted object in the creases of your hips.
• Press up with your elbows and feet to place your back against the elevated surface; The edge of the surface should be at the base of the shoulder blades. Your knees should be aligned over your ankles, with your feet planted on the mat.
• Brace your core and push through your heels to lift your hips and heavy objects toward the ceiling, with your knees in line with your toes, squeezing your glutes.
• Pause here for a moment, then drop your hips back to the mat with control and repeat for your rep maxes.
• MOD: Perform this exercise without heavy objects.

Bird Dog Rows (8-12)

• Start in a tabletop position on the mat with your shoulders stacked over your hands, knees under your hips, and your back flat with a braced core.
• With a heavy object within reach of your right hand, extend your straight left leg off the mat, squeezing your glute, keeping your core supported and hips level.
• Grab the heavy object with your right hand and, keeping your hips flat on the floor and your core supported, perform a right-arm row by pulling your elbow back along your body and squeezing the base of your shoulder blade.
• Slowly return your right arm back down and repeat for your maximum reps.
• Switch sides and repeat.
• MOD 1: Keep the toes of the extended leg on the mat.
• MOD 2: Perform this exercise with your hands on an elevated surface.

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Circuit 2

Donkey kicks (8-12)

• Start in a tabletop position with your shoulders stacked over your wrists, core braced, and neck and spine in neutral.
• Keeping your knee bent, lift your right leg and press your foot toward the ceiling while keeping your hips square and core braced.
• Use your glute to press your foot directly toward the ceiling and squeeze at the top, being careful to keep your back flat and not to overextend into an arched lower back.
• Lower your leg back to the starting position and repeat for your maximum reps before switching sides and matching your reps.
• Optional: Add a weight to the crease behind the knee for added resistance.

Sumo Squat Calf Raise Series (0:45-1:00)

• Holding a heavy object with both hands at shoulder height, begin standing with your feet wider than hip distance apart, allowing your feet to rotate naturally.
• Hooking between your shoulder blades to prevent the weights from rounding your shoulders, brace your core and send your hips back, keeping your chest up (don’t lean forward), your weight back in your heels, and your knees in line with your toes.
• Once in a sumo squat position, complete 5 pulses with your heels on the mat.
• Pause and briefly hold the sumo squat position strong and stable.
• Lift your right heel off the mat, press three times, then lower your heel, switch to lifting your left heel and press three times.
• Continue alternating heel raises and presses for the allotted time.
• MOD: Remove heavy objects and perform this exercise with body weight only.

BONUS Finisher

elevated bridge lifts

• Start on your back with your knees bent and heels on an exercise ball or elevated surface.
• Support your core and press through your heels to lift your hips and activate your glutes.
• With control, lower your hips toward the mat and repeat for the allotted time.
• MOD: Perform bridge lifts with your feet on the ground.