The Posterior Chain Circuit Workout

This circuit workout target your entire posterior chain muscle group for improved performance in and out of the gym.

CIRCUIT 3: 3 Rounds

Supine TRX Row

Works: back, glutes 

  1. Position yourself under a TRX holding handles with palms facing in. Walk body back until arms are fully extended, knees bent about 90 degrees (above left); keep abs and glutes tight.
  2. Pull yourself up, keeping elbows close to sides while straightening legs. Don’t arch back (above right).
  3. Slowly lower back to start and repeat. 

Do 15 reps.

SEE ALSO: Get Slim and Sculpted With TRX

TRX Hip Bridge

Works: glutes, hamstrings

  1. Lie faceup on floor with heels in TRX handles a couple of feet off the floor. Bend knees about 90 degrees, keeping arms at sides, palms down (above left).
  2. Lift hips, forming a straight line from knees to shoulders (above right). Hold here one count, then lower hips back toward floor and repeat.

Do 15 reps.

Sumo Squat To Overhead Extension 

Works: back, core, glutes, quads

  1. Wrap a resistance band around a pole or other stationary object at about shin height (or use a cable machine); holding handles, step back so there’s tension on the band. Squat down, bringing handles between legs (above left).
  2. Stand up powerfully through heels, lifting arms above shoulders with palms facing out (above right). 
  3. Return to squat and repeat. 

Do 15 reps.

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