WORKOUT OF THE WEEK | #14

Posterior Chain Leg Day

Time: 45 minutes | Estimated Calorie Burn: 108  

WARM UP

Complete the following exercises for the prescribed number of sets and reps

Exercise #1

Banded Glute Bridge

  • SETS: 3
  • REPS: 12
  • REST: 00:00.00
Exercise #2

PARTIAL SQUAT LATERAL BAND WALKS

  • SETS: 3
  • REPS: 12 Each Direction
  • REST: 00:00.00
Exercise #3

3 POINT CONTACT DOWEL HIP HINGE

  • SETS: 3
  • REPS: 12
  • REST: 00:00.00

SUPERSET #1

Complete the following exercises for the prescribed number of sets and reps

Exercise #1

BARBELL DEADLIFT

  • SETS: 4
  • REPS: 12
  • REST: 00:00.00
Exercise #2

LATERAL BAND WALKS

  • SETS: 4
  • REPS: 12 Each Direction
  • REST: 01:00.00

SUPERSET #2

Complete the following exercises for the prescribed number of sets and reps

Exercise #1

TRX CURTSY FLYING LUNGE

  • SETS: 4 Each Leg
  • REPS: 12
  • REST: 00:00.00
Exercise #2

DUMBBELL HIP HINGE

  • SETS: 4
  • REPS: 12 Each Direction
  • REST: 01:00.00

SUPERSET #3

Complete the following exercises for the prescribed number of sets and reps

Exercise #1

YOGA BALL ECCENTRIC HAMSTRING CURL

  • SETS: 2
  • REPS: 6 Each Leg
  • REST: 0:30.00
Exercise #2

NORDIC HAMSTRING CURL

  • SETS: 2
  • REPS: 6
  • REST: 01:00.00

STRETCHING PERIOD

Complete the following stretches for the prescribed time

Stretch #1

KNEELING HIP FLEXOR STRETCH

  • SETS: 1 Each Leg
  • TIME: 01:00.00
  • REST: 00:00.00
Stretch #2

KNEELING GROIN STRETCH

  • SETS: 1 Each Leg
  • TIME: 01:00.00
  • REST: 00:00.00
Stretch #3

HAMSTRING STRETCH

  • SETS: 1 Each Leg
  • REPS: 01:00.00
  • REST: 00:00.00
Stretch #4

Z SIT STRETCH

  • SETS: 1 Each Leg
  • TIME: 01:00.00
  • REST: 00:00.00

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