Скачать или смотреть 1 Hour POSTERIOR CHAIN WORKOUT with WEIGHTS | Back, Glutes, Hamstrings, Calves & Rear Delts

Unleash Your Full Potential with this Dynamic 1 Hour Posterior Chain Workout with Weights! Sculpt a Stronger Back, Lift and Firm Your Glutes, Define Your Hamstrings, Strengthen Calves, and Chisel Your Rear Delts. Join us and let's CRUSH this next 60 minutes together! 🔥💪

✅ Don't forget to warm up properly before starting this workout.

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POSTERIOR CHAIN WORKOUT DETAILS

Weights used

🏋️‍♂️Chris:
40lbs/18kg
30lbs/14kg
25lbs/11kg
20lbs/9kg
15lbs/7kg

🏋️‍♀️Edi:
30lbs/14kg
25lbs/11kg
20lbs/9kg
15lbs/7kg
10lbs/5kg

💪 Target Muscles: Back, Glutes, Rear Delts, Hamstrings, Calves
⏱ Duration: 1 Hour

40-60 sec work | 20 sec rest | 2 rounds | 4 blocks | Finisher

0:00 - Intro

BLOCK 1
0:25 - Lawn Mower Row (Right)
1:25 - Lawn Mower Row (Left)
2:24 - Stiff Leg Deadlift
3:24 - Rear Delt Fly
4:25 - Heel Elevated Glute Bridge
5:25 - Superman Pulldown
6:29 - DB Calf Raises
7:11 - Round 2 (repeat)

BLOCK 2
15:14 - Landmine Row
15:50 - Neutral Grip Row
16:40 - DB Hamstring Curls
17:42 - Rear Delt Row (Right)
18:15 - Rear Delt Row (Left)
19:05 - Bird Dog Holds
20:05 - RDL with Row
21:05 - DB Calf Raises (Toes pointed out)
21:52 - Round 2 (repeat)

BLOCK 3
29:45 - Pullovers
30:45 - Heel Elevated Hamstring Bridge
31:44 - Wide to Narrow Row
32:45 - Reverse Lunge 5 Sec Hold (Right)
33:46 - Reverse Lunge 5 Sec Hold (Left)
34:44 - Dead-stop Row (Right)
35:46 - Dead-stop Row (Left)
36:48 - DB Calf Raises (Toes pointed in)
37:28 - Round 2 (repeat)

BLOCK 4
46:35 - Supinated Row (Right)
47:35 - Supinated Row (Left)
48:35 - Split Stance RDL (Right)
49:35 - Split Stance RDL (Left)
50:35 - Rear Delt Floor Pulses
51:35 - DB Fire Hydrant (Right)
52:35 - DB Fire Hydrant (Left)
53:40 - Straight Arm Push Back (Right)
54:36 - Straight Arm Push Back (Left)
55:38 - Calf Raise Holds
56:17 - Round 2 (repeat)

FINISHER
1:06:31 - Alt Row + RDL + Reverse Lunges


Have a great workout!👊

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Drop a comment below and let us know how you did with this posterior chain workout! 👇💬

See you on the next one! 👊





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Before starting any workout/exercise program it is important to check with your physician to see if you are able to participate. If you engage in any exercise/workout or program you agree that you do so at your own risk and assume all risk of injury to yourself.