45 Min FULL BODY POSTERIOR CHAIN WORKOUT | Glutes, Back, Hamstrings, Rear Delts, Calves + Biceps


 0:38 - Warm-Up

BLOCK 1 - 3 Rounds 5:45 - Rotational Row (R/L) 7:55 - Lying Hamstring Walk Outs 9:00 - 1 & 1/4 Glute Bridge 10:05 - Supinated Rear Delt Fly 11:10 - Alt Grip Concentration Curl BLOCK 2 - 2 Rounds 29:30 - Chest Supported Row 30:40 - DB Elevated Hamstring Bridge 31:50 - Seated Pronated Rear Delt Fly 33:00 - Single Leg Hip Thrust (R/L) 35:20 - Alt Tempo Contrast Curl CALVES FINISHER 43:41 - Toe Elevated Calf Raises 44:37 - Toes Pointed Inward 45:33 - Toes Pointed Outward 46:28 - 2 Sec Holds 47:40 - Cool Down Have a great workout! 💪 Weights used: Chris: 50lbs/22kg 40lbs/22kg 30lbs/14kg 15lbs/7kg Edi: 40lbs/22kg 30lbs/14kg 20lbs/9kg 15lbs/7kg



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