Functional Strength Exercises For Posterior Chain
A posterior chain tri-set of exercises to focus on the glutes, hips, and hamstrings using MoveStrong functional training equipment.
The DSL Bar allows for split stance exercises while stabilizing weight at sides with a neutral grip.
- Split Stance DSL Bar Deadlifts - With a split stance maintain a straight rear leg as you lean, lunge, and bend forward with a flat back to lift bar. Using weight of lead leg and hips to slowly with control lift the bar and return back to upright position. Back leg remains in split stance stationary with rear foot flat as you repeat for desired reps.
The DynaBell functional training dumbbell is ideal for snatch exercises with its rotating handles.
- DynaBell Snatches - Stand over Dynabell with less than shoulder width stance and to avoid DynaBell handles contact with knees as you lift the weight. Grasp center handle and lift with straight arm, maintaining a flat back, and by generating power in hips to raise DynaBell and fully extend body in upright position. Once fully extended allow DyanBell to travel upwards, keeping it close to your body, in a straight line, and in one fluid motion, catch DynaBell with straight arm overhead. Lower back to start with control and repeat with opposite arm.
The Elevate Trainer has oversized foot cradles for various foot and leg positions in performing suspension exercises.
Elevate Trainer Supine Bridge and Leg Curl - Lying in a supine position place heels into foot cradles of Elevate Trainer. Raise hips so that only upper back is in contact with ground. Bridge hips upwards then curl feet under hips while pushing heels into straps. Return to start with control while maintaining hips off ground and the repeat for desired reps. Arms may be places out to sides to help stabilize yourself during the exercise.
Perform all three exercises in a circuit fashion for 3-4 rounds. Rest as needed between exercises and rounds based goals for strength and conditioning desired results.