More and More Thighs, Butt and Posterior Chain

Posted: May 10, 2010 in Body Weight, Circuit Training, Core, Exercise, Glutes, High Intensity
Tags: , , , , , , , , , ,

This is the workout for 5/8/2010. Guess you could say we’re on butt kick here. Or is that kick butt?

The thing is there are a lot of exercises available for the posterior chain of muscles. At the end of the past few workouts there have been more exercises just screaming to get off the paper and onto our bodies!  Who am I to deny a perfectly good exercise?

So this is the 4th workout in a row to emphasis the posterior chain. Will there be a 5th? Quite possibly!

Music by: Los Lonely Boys. T-Shirt: Ancient shirt depicting a Sumo cat by B. Kliban. Always loved his cartoons. More info.

Warm Up: Inchworms and Crab Walks, 25 yards each. Both described previously but today we used the Gold Therabands around the ankles to add a different dynamic to the hips. Randy came up with doing 2 push ups instead of one with the Inchworms. You wouldn’t believe how adding just one more push up can make an exercise that much harder.

Next: Jumps and Hops.

  1. Short Quick Lunge Hops, 3 sets 5 on each side.
  2. Short “High” Lunge Hops, 3 sets 5 on each side.
  3. Parallel Jumps, 3 sets 10.

Next: Thigh, Butt and Posterior Chain Circuit. 5 exercises. All done for 30 seconds and Max reps for 3 cycles.

  1. Deadlifts
  2. DB/Kettlebell Swings
  3. Bar Overhead Squats
  4. Hamstring Pullins with Ball
  5. Standing Hip/Butt Extensions with Gold Theraband

Next: Isometric Holds. These are not fun!

  1. Short Lunge at bottom position. Each leg held for 30 seconds each.
  2. Long Lunge. Each leg held for 30 seconds each.
  3. Squat. 1 minute.

Core Stuff:

  1. Bridge Hold with bands for 1 minute.
  2. One Leg Bridge hold with band for 30 seconds on each leg.
  3. Plank with band for 1 minute.
  4. Flying Squirrel with band for 30 seconds.
  5. Superman with band for 30 seconds.
  6. Knees to Elbows with band 25 reps.
  7. Up the middle crunches with band 25 reps.
  8. Knees to Elbows with band 25 reps.
  9. Leg Raises with band 25 reps.
  10. Knees to Elbows with band 25 reps.
  11. Side Crunches with band 25 reps each side.
  12. Knees to Elbows with band 25 reps.

And now the video!

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