Posterior Chain, Butts and Thighs

Posted: May 1, 2010 in Body Weight, Circuit Training, Core, Exercise, High Intensity
Tags: , , , , , , , , ,

This is the workout for April 29, 2010.

Huge emphasis on the posterior chain of muscles. This is where strength and power come from.

Of course in layman’s terms the emphasis of the day is on Thighs and Butt!

It was effective. Here it is a couple of days later and I’ve got muscles screaming at me as I walk or go up stairs. Yep. Gonna do this again. It won’t be exactly the same but it will be effectve.

Music by: U2. T-shirt: Peace…The Art of Peace. I got it years ago. Still available online at Northern Sun.

Warm Up: Long Lunges, Short Lunges, Side Lunges, Inchworms. All 25 yards each.

Next: Posterior Chain or Butt and Thigh Circuit. 9 exercises. All done for 45 seconds and Max reps for 2 cycles.

  1. Weighted Bridge
  2. Hip Thrust On Bench
  3. Bridge Isometric Hold
  4. Wall Sit Leg Raise
  5. Ham Pull Ins w/Ball
  6. Single “V” Posterior Leg Raises
  7. Single Leg Box Bridge
  8. Squats Toes Up
  9. All 4s “Fire Hydrant” Leg Extension

Next: Just in case you think the legs and butt were done…

  1. Short Lunges 50 reps each leg
  2. Wide Squats 100 reps
  3. Parallel Jump Squats 2 sets of 10

Next: Again…just in case you thought we were done…Monster Walk with Gold Theraband around the ankles. 25 yards are done with the thighs parallel to the ground…at least that is what we are shooting for. Another 25 yards in a quarter squat or “athletic position.

Abs/Core: So how could we do some ab stuff and still hit the hips? You put a band around the ankles and keep tension on the whole time. Up the middle crunches, Leg raises and Knees to elbows. All 50 reps each.

P.S. Oh…we aren’t done yet. As a finisher…as if we needed one…more squats. All for 25 reps each.

  1. Rock Bottom
  2. Quarter Squats
  3. Parallel Squats
  4. Full Range Top to Bottom

And the video:


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