Underdeveloped Posterior Chain? Here’s the Plan to Fix It!

Struggling with a weak posterior chain? This complete workout will guide you through targeted exercises to strengthen your back, glutes, and hamstrings. Fix imbalances, enhance your symmetry, and take your performance to the next level!

WORKOUT DETAILS:

Lat Pulldown (Pronated Grip) – 12 reps
(Repeat 3 to 4 times, with 1 minute rest between each set)

Neutral Grip Lat Pulldown – 12 reps
(Repeat 3 times, progressively increasing the weight, 1' rest)

Barbell Row – 10 reps
(Repeat 3 to 4 times, progressively increasing the weight, 1'30'' rest)

One-Arm Dumbbell Row – 12 reps
(Repeat 3 to 4 times, progressively increasing the weight, 45 seconds rest after completing both sides)

Stiff-Legged Deadlift – 12 reps
(Repeat 3 to 4 times, progressively increasing the weight, 1'15" rest)

Hip Thrust – 12 reps
(Repeat 3 to 4 times, progressively increasing the weight, 1'15" rest)

Lying Hamstring Curl (or machine variation) – 15 reps
(Repeat 3 to 4 times, progressively increasing the weight, 1 rest)