Name: Playbook - Christina Relke - Posterior Chain - Gym
Uploaded: 2024-03-30T20:30:17.074Z
Duration: 40 min
Description: Posterior Chain - Gym

Utilize some machines and free weights to complete a posterior chain workout

8-12 minute thermal warm up. Walk, cycle, or run!

Thermal Warmup

Foam Roll Quad

Foam Roll Hamstring

Quadruped T-Spine Rotation

Open Half Kneeling Ankle Mobility

Tall Kneeling KB Halo

Warm Up

- Grab the bar with your palms facing forward
- Lean back slightly, keeping your chest up 
- Bring the bar down to your upper chest engaging your lats throughout the exercise
- Pause and return to the initial position

Lat pulldown

DB Romanian Deadlift

Lat Pulldowns to Romanian Deadlifts

- Bring your heels towards your glutes
- Lower with a slow controlled motion
- Focus on engaging your hamstrings

Lying hamstring leg curls

- Hinge at the hips to lean forward
- Your knees should be slightly bent
- Pull the dumbbells up keeping your elbows close to your body
- Engage your lats as you pull up 
- Come down in a controlled motion

Dumbbell Bent Over Row

Leg Curl to Bent Over Row

Posterior Chain - Gym

One Dumbbell Workout

Anterior Workout

Posterior Workout

Full Body Workout

I really love this one.  Feels like I get a lot done in one workout.

Posterior Chain - Gym

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