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AMAZING Posterior Chain W Supersets

Level

Duration30 min

Activated muscles

Discover this lower body workout with incredible supersets for the posterior chain

This posterior chain workout will mainly target your glutes, your back, your hamstrings and of course your core and therefore your deep abs! 

As with the anterior chain (front of the body), the posterior has a huge room for muscle building thanks to the back, glutes and hamstrings. This in turn can help with so many parts of daily movement, better posture, reduced back pain, and the ability to lift more weight.

We’re going to work a lot of exercises unilaterally, so one side and then directly to the opposite side. However, you will be essentially resting on one side at all times!

Most of the time you will also have supersets.

During the Renegade Rows, remember that you don't just have to lift your back muscles ... everything else is strengthened, including your quads, glutes and core!

We will work on the lumbar muscles with the dead lift and the leaning rows which will complete the work of the dead lift!

For straight legs ischios, the dumbbells should run along the legs so the closest to you (show example). For deadlifts and rowing, arch the back and contract the abs well throughout the series.

Keep control over every repetition!

For indication, the dumbbells I will be using are:

a pair of 30kg for deadlifts

a pair of 18kg for all other exercises

You will also need a support, a mat but also a step for the calves.

The timer will be on for 30 seconds per exercise and you will have 30 seconds of recovery between each superset.

Let's go !

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