1 Hour POSTERIOR CHAIN WORKOUT with WEIGHTS | Back, Glutes, Hamstrings, Calves & Rear Delts
Unleash Your Full Potential with this Dynamic 1 Hour Posterior Chain Workout with Weights! Sculpt a Stronger Back, Lift and Firm Your Glutes, Define Your Hamstrings, Strengthen Calves, and Chisel Your Rear Delts. Join us and let's CRUSH this next 60 minutes together! 🔥💪 ✅ Don't forget to warm up properly before starting this workout. 🤝Join our FB Community Here - / 193365323577471 🗓️Download the JUNE MUSCLE MADNESS Calendar - https://bit.ly/3C5SOL8 ----------------------------------------------------- POSTERIOR CHAIN WORKOUT DETAILS Weights used 🏋️♂️Chris: 40lbs/18kg 30lbs/14kg 25lbs/11kg 20lbs/9kg 15lbs/7kg 🏋️♀️Edi: 30lbs/14kg 25lbs/11kg 20lbs/9kg 15lbs/7kg 10lbs/5kg 💪 Target Muscles: Back, Glutes, Rear Delts, Hamstrings, Calves ⏱ Duration: 1 Hour 40-60 sec work | 20 sec rest | 2 rounds | 4 blocks | Finisher 0:00 - Intro BLOCK 1 0:25 - Lawn Mower Row (Right) 1:25 - Lawn Mower Row (Left) 2:24 - Stiff Leg Deadlift 3:24 - Rear Delt Fly 4:25 - Heel Elevated Glute Bridge 5:25 - Superman Pulldown 6:29 - DB Calf Raises 7:11 - Round 2 (repeat) BLOCK 2 15:14 - Landmine Row 15:50 - Neutral Grip Row 16:40 - DB Hamstring Curls 17:42 - Rear Delt Row (Right) 18:15 - Rear Delt Row (Left) 19:05 - Bird Dog Holds 20:05 - RDL with Row 21:05 - DB Calf Raises (Toes pointed out) 21:52 - Round 2 (repeat) BLOCK 3 29:45 - Pullovers 30:45 - Heel Elevated Hamstring Bridge 31:44 - Wide to Narrow Row 32:45 - Reverse Lunge 5 Sec Hold (Right) 33:46 - Reverse Lunge 5 Sec Hold (Left) 34:44 - Dead-stop Row (Right) 35:46 - Dead-stop Row (Left) 36:48 - DB Calf Raises (Toes pointed in) 37:28 - Round 2 (repeat) BLOCK 4 46:35 - Supinated Row (Right) 47:35 - Supinated Row (Left) 48:35 - Split Stance RDL (Right) 49:35 - Split Stance RDL (Left) 50:35 - Rear Delt Floor Pulses 51:35 - DB Fire Hydrant (Right) 52:35 - DB Fire Hydrant (Left) 53:40 - Straight Arm Push Back (Right) 54:36 - Straight Arm Push Back (Left) 55:38 - Calf Raise Holds 56:17 - Round 2 (repeat) FINISHER 1:06:31 - Alt Row + RDL + Reverse Lunges Have a great workout!👊 ----------------------------------------------------- 💙 If you're loving these workouts you can support the channel here - https://www.buymeacoffee.com/chrisedi 🍎Grab our Essential Nutrition Guide & Recipe eBook 👉https://chrisedi.com/en-ca/products/e... 🔥Join our 30 Day Challenge Here - • 30 DAY WORKOUT CHALLENGE 💪Start our 6 Week Build Series Here - • BUILD Series 1.0 // 6 Week Follow Along Pr... 🏋️♀️ Workout Equipment - https://kit.co/chrispecsi/workout-equ... #posteriorchain #workout #followalong ----------------------------------------------------- CHECK OUT SOME OF OUR WORKOUTS 💪 • 45 Min UPPER BODY STRENGTH WORKOUT + CORE ... 💪 • 45 Min Intense UPPER BODY WORKOUT with WEI... 💪 • 30 Min HIGH-INTENSITY FULL BODY SUPERSETS ... 💪 • 40 Min CHEST, SHOULDERS & TRICEPS WORKOUT ... ----------------------------------------------------- Drop a comment below and let us know how you did with this posterior chain workout! 👇💬 See you on the next one! 👊 DISCLAIMER: If you purchase products through our links we receive a small commission, there is no extra charge to you. If you did, Thank you! We really appreciate it!🙏 This helps us make more free workouts, guides and programs for everyone. Before starting any workout/exercise program it is important to check with your physician to see if you are able to participate. If you engage in any exercise/workout or program you agree that you do so at your own risk and assume all risk of injury to yourself.
