Fire Up Your Posterior Chain

 

By Carla DiGirolamo MD, CFL1

 

When we train, we often focus on the muscles of the front of the body, the ones we can see. We do crunches for our “abs,” and squats for our “quads” – you get the idea. But what about those muscles that we don’t see, like our hamstrings, lower back, and spinal erectors? Say “Hello” to your posterior chain!

These muscles that are not so visible when we look in the mirror serve a very important function. They help to keep us upright and provide stability for nearly everything we do when we are standing up and lifting things off the floor and overhead. Today’s workout targets the “back-body” with some other fun movements to add intensity to this core workout in disguise.

 

Warm Up

 

AMRAP 7 (As many rounds as possible in 7 minutes)

•  25 jumping jacks
•  10 mountain climbers (Right + Left = 1 repetition)
•  10 plank shoulder taps (from toes or knees)
•  10 weighted good mornings (use a barbell as in the video or hold a weight to your chest)

 

TIP: When performing the good morning, keep a slight bend in the knees. Hips go back first, hinge at the hips keeping the chest up, keep the back in a straight line, and feel the tension in the hamstrings as you hinge. You will strive for this same feeling in the dumbbell deadlift. Practice this!

 

Workout

 

PART 1

Perform each movement for 21 repetitions, then each movement for 17 repetitions, and so on, until you have completed the repetition scheme. 

21-17-12-9-6

• Squat jumps 
• V Ups (see the video link for modification options)
• Kettlebell swing (swing to eye level or overhead)

 

PART 2

TABATA (20 seconds of work : 10 seconds of rest) x 4 minutes

Perform each movement in sequence for 20 seconds of work and 10 seconds of rest in between until you have completed 4 rounds of each of the two movements

• Hollow hold 
• Superman hold

 

Cool Down

 

Cool down and jump-start your recovery from this spicy workout with this 12-minute Lower Back Stress Release Yoga segment from Five Parks.