Rocktober Problem Day 1: Posterior Chain Sculpt

Tools: weighted objects, elevated floor, hamstring curl possibility (i.e. train ball, TRX, band, hamstring curl machine), optionally available: stretchy band or ankle weights
Format: Carry out activator for recommended time/reps. Carry out every circuit for 3 rounds for recommended time/reps.

Activator: Bridge lifts (1:00)

• Start in your again on the mat along with your knees bent and your ft planted.
• Protecting a impartial backbone and your core braced, press by your heels to elevate your hips up and squeeze your glutes.
• Decrease your hips again down towards the ground with management and repeat for allotted time..

CIRCUIT 1:

Kettlebell Swings (0:45-1:00)

• Start by standing with ft hip-width distance aside, core braced, shoulders again and down (as in case you had been standing in opposition to a wall), and holding a kettlebell with each arms going through your physique.
• Alternatively, you’ll be able to grip a dumbbell with each arms on one facet, permitting the dumbbell to dangle.
• Sustaining a flat again and impartial gaze (not crunching your neck by trying up or down), hinge and shift your hips backwards with a slight bend within the knees to load your weight in your hamstrings.
• Forcefully drive your hips ahead to propel the weighted object into the air. Management the kettlebell along with your arms, however don’t pull it up (make certain your rib cage isn’t flaring and also you’re not arching your again on the prime). The weighted object ought to journey no larger than your shoulders.
• With management, decrease the burden again down as you shift your hips again and repeat for allotted time.

Hip Thrusts (8-12)

• Sit your self on the mat in entrance of your bench (or sofa/chair/ottoman) and place a weighted object in your hip creases.
• Press your self up along with your elbows and ft to place your again in opposition to the elevated floor; the sting of the floor must be on the base of your shoulder blades. Your knees must be aligned over your ankles, along with your ft planted on the mat.
• Brace your core and drive by your heels to elevate your hips and weighted objects in direction of the ceiling, knees monitoring in step with the toes, squeezing your glutes.
• Pause right here for a second then drop your hips again down towards the mat with management and repeat in your max reps.
• MOD: Do that train with out weighted objects.

CIRCUIT 2:

In and Out Squat Jumps (0:45-1:00)

• Start by standing tall in a large stance and core braced.
• Bend your legs along with your knees monitoring in step with your toes for a sumo squat, being conscious of preserving your chest elevated.
• Drive by your heels to propel your self up, bringing your legs collectively midair so that you just momentarily land in a standing place with ft shut collectively.
• Instantly hop your legs again to a sumo place and squat your hips again.
• Repeat for allotted time.
• MOD: Make this low impression by eradicating the leap and stepping your ft collectively as an alternative.

Reverse Flye’s (8-12)

• Stand along with your core braced, chest up, shoulders again and down (as in the event that they had been in opposition to a wall), and weighted objects in each arms.
• Hinge ahead on the hips at a forty five diploma angle along with your physique, and interact between your shoulders, so that they’re not rounding ahead. Enable your dumbbells to hold beneath your chest and maintain your head and neck in a impartial place.
• Utilizing the muscular tissues between your shoulder blades, elevate each arms out to the facet main along with your shoulders and elbows somewhat than your wrists. It’s pure to have a slight bend within the elbows.
• With management, return to the beginning place and repeat in your max reps.

CIRCUIT 3:

Hamstring Curls (AMRAP)

• Lie in your again along with your ft on a ball, on sliders, or in TRX straps
• Brace your core and lift your hips off the bottom to kind a straight line along with your shoulders, again, glutes, knees, and ankles. Keep away from straining your neck through the use of your arms on the mat to assist you.
• Maintain for a quick pause. Bend your knees and contract your hamstrings to tug the ball/straps as near you as doable, whereas preserving shoulders, again, glutes, and knees in a straight line.
• With management, straighten your legs to beginning raised-hips place.
• Repeat in your max reps.

Lateral Leg Raises (1:00)

• Lie down in your facet, preserving your legs stacked and prolonged straight.
• Bend your backside knee for stability if wanted, and place your prime hand on the ground in entrance of you for stability.
• Protecting your hips stacked and going through ahead (don’t let your physique roll backward or ahead), brace by the core and lift your prime leg towards the ceiling with management.
• Lead barely along with your heel and maintain your toes going through ahead or turned down barely to focus on the outer glutes.
• Pause for a second on the prime of the motion, then decrease your leg slowly again down to satisfy the underside leg with out absolutely resting if you need extra muscle pressure.
• Repeat for allotted time then swap sides.