Name: Playbook - Christina Relke - Posterior Chain
Uploaded: 2024-10-29T01:52:12.362Z
Duration: 40 min
Description: Posterior Chain

Equipment needed:
▪️ Dumbbells
▪️ Foam Roller
▪️ Mat

Workout - 3 Sets:
A1. DB Romanian Deadlifts

B1. Reverse Lunge
B2. DB Bent Over Row

C1. DB Glute Bridge 
C2. DB Calf Raises

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

Thermal Warmup

Foam Roll T-Spine

Foam Roll Hamstring

Deadbugs

Tall Kneeling KB Halo

Open Half Kneeling Ankle Mobility

Warm Up

DB Romanian Deadlift

- Stand with your feet close
- Step back into a reverse lunge 
- Stand back up to the starting position
* Work both sides

Bodyweight reverse lunges

- 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

Reverse Lunge to Bent Over Row

DB Glute Bridges

- Push through the balls of your feet
- Engage your calves as you go up

DB Standing Calf Raise

Glute Bridge to Calf Raises

Posterior Chain

Anterior Workout

Posterior Workout

Full Body Workout

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

Posterior Chain

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