“Lucky” Posterior Chain Workout

While the Leprechaun might be after a pot of gold, I’m more concerned with achieving buns of steel. Butt…errr but, lets not forget that the entire posterior chain needs to be trained as part of a well-rounded program.

Why? Well, in addition to assisting with the movements that are key in developing great glutes, a strong posterior chain is an important part of overall athleticism and injury prevention.

With that being said, I put together a little Irish-themed workout in honor of St. Patrick’s Day that will hit your entire backside… Lucky you! 😉

luckyDisclaimer: Please remember not to start an exercise program without getting
a thumbs up from your medical provider! Listen to your body and be safe!

Lunge pass through
Underhand pulldown
Clean deadlift
Kettlebell swings
Yates row

  • Perform a 5-10 minute warmup followed by light stretching.
  • Choose a weight that is challenging to you (moderate-heavy), but not max.
  • Perform each movement back-to-back in RBT style circuits.
  • Perform 10 reps of each movement.
  • Repeat the circuit for a total of 5 rounds.
  • Click the exercise for a link to a demo on how to perform them properly.

If you try it, let me know what you think!


Reader Questions:
Do you do anything special for St. Patrick’s Day?
Do you make a habit of training the posterior chain?

Thanks to Amanda for hosting the linkup!

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