Rear chain power

Equipment: Weighted object, elevated surface, hamstring curl option (ball, sliders – i.e. socks, vashloth, cardboard box top, frisbes)
Format: Follow the recommended representative or time for each move and repeat each circuit for 3 rounds. Options for the rape range you should build in heavy resistance.

Circuit 1

Sumo squat for high bridge row (10-15)

• With weighted objects in both hands, the palms facing your body begins to stand with the legs compared to the width of the hip, the core hangs, and the shoulders back and down (as if they were against a wall).
• Push your hips back and bottom into a sumo squat, trekking the knees with your toes, keeping your chest straight, hanging weighty objects in the middle of your feet and close to your shin.
• As you drive through your feet and squeeze your glutes to come back to stand, pull your weighty objects up and evenly back to a high bridge row, leading to your elbow. Notice the muscles working between your shoulder blades.
• Repeat the sequence for your maximum representative.

Bulgarian Partition Squats (8-12/6-10)

• Start standing, with a weighted object in each hand and a leg on a high surface behind you, the distance of the width of the hip of your feet and the position of a good lime extends far enough.
  • Sitting on the edge of your height surface and find out the position of your optimal foot so that the edge is correct where your butt is found from your thigh. Take out the straight working leg; Wherever you have a foot land, where you should keep it during this division squat. Welcome to adjust as required.
  • Ideally, your high surface will not exceed your knee.
• Bend yourself with control by bending your knees deeply that is comfortable for you (make sure your front knee is not baking or bending out).
• Drive through your front heel as soon as you stand and stand up.
• Repeat your maximum representative and switch to sides.
• MOD: Do this exercise body weight only, place your hand against a wall for balance, or display the front lung on your mat regularly.
• MOD 2: Perform a steady lime, keeping your legs in a shame position when you drive and return to your maximum representative.

The calf arises (8-12/6-10)

• Stand with the distance of the hip of your feet, the core hanging, the chest up, the shoulder back and down (as they were against a wall), and on your shoulders in each hand or on your shoulders or by your sides.
• Raise your heels from the mat as much as you can with control, then slowly lower them back down (keep in mind that you are not tilting from your weight to the side or forward).
• Repeat for your maximum representative.
• MOD: Remove weighted items and complete this step with only bodyweight.

Full body collagen Our individual daily rotation is due to our amazing protective benefits for our skin, joints and bones. It is really versatile that it is tasteless, can be mixed into anything and dissolves completely and immediately.

Circuit 2

Single leg hamstring curl (amrap*)

• Lay on your back with your feet on a ball or in TRX strips
• Handle your core and raise your hips above the ground to create a straight line with your shoulders, back, gluts, knees and ankles. Avoid stress to your neck using your arms on the mat to support you.
• Hold for a brief stagnation. Raise your left leg, bend your right knee and contract your hamstring to drag the ball/straps close to the shoulders, back, glutes and knees in a straight line.
• With control, straighten your right leg to the position of the hips started, lift your left leg.
• Repeat for your maximum representative and then switch to the sides.

Deadlifts (8-12/6-10)

• Start standing with the distance of the hip of your feet, the core hangs, the shoulders back and down, and weighted objects in the hand.
• Push your hips down and back, rest forward and bend your knees. Keep the weight of your shin (on the middle-sine) and lift your chest, straighten your back and drop your hips down.
• Drive through your entire leg because you straighten your feet (imagine that you are pushing the earth away from you), carrying your weighty objects in a straight line close to your body.
• Feel their glutes and hamstrings working through this lift, and do not bend back to the top.
• MOD: Remove weighted objects and do this step only with your bodyweight.

Bonus: Elevated Bridge Lifts (1:00)

• Start on your back with your knees and your heels on an exercise ball or elevated surface.
• Hanging your core, press through your heel to raise your hips and squeeze your glutes.
• With control, lower your hips back to the floor and repeat for the allotted time.
• MOD: Lift the bridge with your feet on the floor.

*Amrap: As much as possible as Representative