Name: Playbook - Christina Relke - Posterior Workout
Uploaded: 2024-10-29T01:52:12.271Z
Duration: 35 min
Description: Posterior Workout

The posterior chain is a group of muscles that is located at the back of the body. Grab the equipment needed and let's get started! 

Equipement needed: 
▪️ Dumbbells
▪️ Bench
▪️ Mat
▪️ Foam Roller
▪️ Dowel (or broom stick)
▪️ Kettlebell

Warm-up:
8-12 minute thermal warmup
10 reps Crocodile Breathing
10 reps each side T-Spine Rotation with Rib Grab
10 reps each side Cat/Camel Hip Flexed
10 reps each side Trunk Stability Rotation Knees Flexed
10 reps each side Dorsiflexion from Half Kneeling with Dowel
10 reps each side Tall Kneeling KB Halo

Workout - 3 rounds of:
Deadlift to Bent Over Row
Reverse Lunges to Calf Raises
DB Glute Bridges

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

Thermal Warmup

Crocodile Breathing

T-Spine Rotation with Rib Grab

Cat/Camel Hip Flexed

Trunk Stability Rotation Knees Flexed

Dorsiflexion from Half Kneeling with Dowel

Tall Kneeling KB Halo

Warm Up

DB Romanian Deadlift

- 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

Deadlift to Bent Over Row

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

Bodyweight reverse lunges

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

DB Standing Calf Raise

Reverse Lunges to Calf Raises

DB Glute Bridges

Posterior Workout

Anterior Workout

Full Body Workout

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

Posterior Workout

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