Posterior Chain Workout
Lillian Glover
A 160-pound weight loss led Lillian to making a career change from pastry chef to personal trainer. After falling in love with bodybuilding and all that it entails, she decided to get certified to help others reach their fitness goals.
Lillian’s training style resembles bodybuilding, with heavy focus on mobility, functionality, and longevity. She enjoys connecting with clients of all ages and experience, and values their growth hoping to leave them feeling capable on their own.
Lillian’s favorite muscle group to train is her back; she believes that a strong lumbar and trunk can help support functionality and quality of life. This workout she has planned comes straight out of training that she does on her own. Expect to get a great pump and don’t be surprised if you feel a bit sore after trying this one out, make sure you get a good meal afterwards.
Single-arm dumbbell rows- Sets: 3 | Reps: 8
Place dumbbell in between feet
With feet slightly wider than shoulder width apart, turn toes out, and bend down by pushing your hips back (You should feel a stretch in your hamstrings)
Make a fist and brace your forearm against the opposite leg for stability
Deadlifts- Sets: 4-5 | Reps: 6
(The first two sets here would be used to warm up to a good working weight for 3 sets; a non-negotiable for compound movements)
Any preferred deadlift variation, conventional is pictured
Breathe into your nose deep, filling your belly with air, and brace while keeping your spine straight, no flexion here!
Keep a proud chest, and the weight as close to your body as possible as you push your feet into the ground, nearly dragging the bar up your shins and thighs as you stand up guiding your hips underneath you.
Supinated-grip lat pulldowns- Sets: 3 | Reps: 10
With palms facing inward, grab the straight attachment slightly outside of shoulder-width apart
Sit tall during the whole movement
The cable should move in a straight line perpendicular to the floor
Straight-arm Pulldowns- Sets: 3 | Reps: 10
Stand a few feet away from the cable machine, set up at the top of the rack and use any attachment that feels right (I like a straight bar or ropes)
Push your hips back, as you do this, raise your arms straight in front of you letting the cable pull you, keeping your core engaged.
Keeping your arms almost locked straight, use your lats to pull the bar down, pushing your hips forward and meeting the attachment with your thighs.
Hyperextensions- Sets: 3 | Reps: 15
If body weight is too easy, hold a small plate low and in front of you or behind your head
If hands behind the head is too difficult, hands down in front and close to the machine can make it a bit easier!
Hanging leg raises- Sets: 4 | Reps: to Failure
This movement is here so we can drive all of the blood we’ve pumped into our lower back into our abdominals, this should relieve some of that discomfort you should be feeling by the end of this.
