More Thigh, Butt, Posterior Chain

Posted: May 6, 2010 in Body Weight, Circuit Training, Core, Exercise, High Intensity, Push ups
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This is the workout for 5/3/2010.

The last workout was so tough I wanted to continue with the theme. So we did another thigh, butt/glutes, posterior chain workout. Some exercises are similar and of course some are different. The furniture slides made another appearance as well.

As a whole…good workout.

Music by Green Day. T-Shirt: Landshark.

Warm Up: We didn’t really do one. Poor us.

Next: One Legged Bench Squats, 5 sets of 10 on each leg.  Yep just like it sounds. We are on a big bench doing squats with one leg at a time. After that we did 100 Bench Squats.

Next: Furniture Slide Lunges. We broke out the slides again. 25 yards of Long Lunges and 25 yards of Short Lunges.

Next: Thigh, Butt and Posterior Chain Circuit. 8 exercises. All done for 45 seconds and Max reps for 2 cycles.

  1. Weighted Bridge
  2. Hip Thrust On Bench
  3. Ham Pullins With Ball
  4. Squats: Toes Up
  5. One Legged Push Ups
  6. Plate Good Mornings
  7. Single Leg Step Ups
  8. Bag Pullthroughs

Next: Glute/Ham Raises 3 sets 10.

Next: Parallel Squat Jumps 2 sets 10. Essentially you squat down to where your thighs are parallel with the ground. The you jump up as high as you can…repeat.


  1. Alternate Foot to Hand,  25 Each side.
  2. Knees to Elbows, 25.
  3. Alternate Foot to Hand,  25 Each side.
  4. Up The Middle Crunch, 25.
  5. Alternate Foot to Hand,  25 Each side.
  6. Leg Raises, 25.
  7. Alternate Foot to Hand,  25 Each side.

And the video:


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