30 Days to a Stronger Posterior Chain

Tuesday, January 26, 2016
30 Days to a Stronger Posterior Chain


There are a lot of lifters from beginners to even the more experienced that could use a
boost to their posterior chain. These muscle groups tend to be more neglected from time to
time. One simple reason is they are not the muscle groups we see everyday when we look into
the mirror and therefore might not spend as much time on them as we should. A lot of jobs out
there require long durations of sitting throughout the day. This will cause the posterior chain to
become weak because the muscles are in a stretched position for a long period of time. Which
also makes it hard to sit upright and have good posture. This program for the next month will
emphasize two posterior chain workouts a week focusing on the hamstrings, glutes and back muscles.

Workouts for Weeks 1 and 3

 Monday

 Week 1  Week 3
1.) Glute Bridge Pause 
 2x20  3x15
2. Single Leg RDL with Kettlebell 
 2x15 3x10 
3. Zercher Barbell Squat    3x15  4x8
4. Cable Face Pulls   2x20 3x15 
 5. RCK Planks 2x25 seconds   3x30 seconds
 Wednesday
 1.a) Push-ups
2x20  3x25
1.b) Machine Fly's 3x15 3x10
2.) Seated Dumbbell Shoulder Press 3x15 4x8
3.) Dumbbell Reverse Lunge  2x20 3x16
4.) Pallof Press 2x15 3x12
 Friday
1.) Kettlebell Swings 2x30 2x25
2.) Inverted Bodyweight Rows on Smith Machine 2x15 with 1 second pause  3x8 with 1 second pause
 3.a) Hamstring Single Leg Curls 3x15  3x10
3.b) Box Jumps 3x12 4x10
4.) Reverse Plank on Elbows 2x25 seconds 3x30 seconds

● Choose a weight to make the corresponding reps challenging for each exercise
● Exercises that have the same number followed by a letter are completed as a superset
● The glute bridge will have a 2 second pause at lockout on week 1 and a 5 second pause
on week 3
● Week 1 exercises try
not to rest more than 45 seconds between sets and no more the
2 minutes between exercises
● Week 3 exercises try
not to rest more than 1 minute between sets and no more than 3
minutes between exercises

Workouts for Weeks 1 and 3

 Monday

 Week 2  Week 4
1.a) Barbell Hip Thrusters
3x10  3x6
1.b) Late Pulldowns
3x10 4x8
2.) Dumbbell Front Squads 2x15 3x10
3.) Back Extensions 2x15 2x25
4.) Cable Hip Abduction 2x15 3x12
 5.) Calf Raises 3x15 3x10
 Wednesday
 1.) Barbell Squats
3x10 4x6
2.) Single Arm Standing Shoulder Press 3x10 3x8
3.) Floor Press 3x8 4x6
4.) Leg Extensions 3x10 4x8
5.) Decline Sit-ups 3x10 3x15
 Friday
1.) Barbell RDL 3x10 4x6
2.) Seated Cable Rows 3x10 3x6
3.) Cable Pull Through 3x10 4x8
4.a) Bent Over Reverse Dumbbell Flys 3x15 3x12
4.b) Straight Arm Pulldowns 3x15 3x10
 5.) Straight Bar Bicep Curls 3x10 4x8

● Choose a weight to make the corresponding reps challenging for each exercise
● Weeks 2 and 4 exercises try
not to rest no more than 90 seconds between sets and 3
minutes between exercises
● Barbell hip thrusters pause for 3 seconds at lockout
● Calf raises will have a 2 second pause at the top and bottom in the stretched position

Hopefully, through this one month program you are able to hit some of your weaker
links and by doing so make you will become a more balanced and stronger lifter. Figure out what your
weaknesses are and work on them until they are your strong points. The posterior chain also
plays a huge role in sports performance. So, if you are looking to improve in pretty much any
sport take the time and make the posterior chain a priority in your routine.