Rear chain strength circuit

A post-chain workout is a great thing to do in your regular training rotation.

They help you build a strong, upright posture, give you an idea of your alignment, and build a solid foundation for functional movement by strengthening the muscles in the back of your body such as your calves, hamstrings, glutes, and back .

I love doing post-chain-focused workouts, and you’ll always find these types of movements in my programs and other workouts.

This workout is a bit longer than some of my other workouts, but as always, feel free to do whatever you have time to do. You’ll want to have an elevated surface and some weighted objects like dumbbells or water bottles — anything that adds resistance to help strengthen the muscles.

For the best results, Make sure you’re getting energy while exercising (not fasting) and that you’re hitting the optimal refueling window for women 30-45 minutes post-workout.

We’ve been discussing this in depth rock your life One of the reasons many women don’t see changes in body composition during my regular office hours is because they are not a) eating enough in general, b) getting enough protein, and c) not eating at their best during workouts way to replenish energy.

If you’re in a catabolic (muscle breakdown) state because of a lack of energy or fasting, and the workout itself destroys your muscle tissue, and then you don’t eat within the optimal time window, your body continues to stay in that breakdown state , you won’t get a reward for training.

Keep in mind that not getting enough protein at each main meal causes your body to break down your precious muscle tissue for amino acids needed for cognitive function, hormone and enzyme function, and immune health—rather than promoting muscle tissue building , it continues to decompose it.

Elevated cortisol due to insufficient training stress creates a greater tendency to store body fat, and by not eating within your optimal time window (up to 3 hours for men, we have 30-45 minutes) you will miss out on saving body fat Opportunity to replenish muscle tissue and support muscle glycogen stores. The best fuels for pre and post workouts include protein and carbohydrates.

Suppose you had breakfast 3 hours ago and wanted to train.i will have one light protein shake Maybe half a banana or some berries, then train and eat lunch in that post-workout window. Let’s say you want to start your morning workout early and don’t have time to eat a big breakfast first – a small smoothie before your workout, then breakfast after your workout. If you choose to limit your food intake at certain times of the day, stay away from exercise.

To further support your muscle tissue and delay soreness, drink my Essential Amino Acid Formula to Rock and Restore during exercise. This is not a substitute for dietary protein, so don’t rely on it alone.

Let’s get started now!

Well done workout today! Now let us create a plan for you that puts together these types of workouts in a complete sequence to strengthen your entire body!

Check Rock the Rock Abs and Booty 30 Day Challenge of your life! This is one of our most popular challenges that will work your entire body with a focus on strong legs, glutes and core! Features a back chain, bar, strength and cardio – this is a great way to boost your fitness routine.

Rear chain super circuit

Click to expand and view all exercise descriptions

Circuit 1:

The first trick: ITY’s (1:00)

Begin lying face down in a plank or supergirl position with your torso on an elevated surface, core supported, back flat, and legs and toes pressed into the mat for stability.
Holding a lighter weight object in each hand, extend your arms straight behind you, engaging between your shoulders.
Keep your gaze neutral (don’t look down or up), hold for the designated time and release.
From the same support plank position, extend the arms straight out to the sides into a T-position, hold for the prescribed time and release.
Finally, lift your arms up and over your head in a Y-shape, focusing on maintaining core engagement, neutral gaze, and a flat back while holding for the designated time and releasing.
MOD: Complete this sequence without weighted objects.

Move 2: Plank Walkout to Renegade Row (8-12)

Place a weighted object in the top middle of the mat for easy grabbing from a high plank position.
Begin standing tall behind the mat.
Bend your knees to hinge at your hips, place your hands in a high plank position, shoulders stacked on your wrists, core supported, and back flat.
Grab the weight with the right hand, keep the hips square to the ground, core support, and use the right arm to pull the elbow back along the body and squeeze the bottom of the shoulder blade to row.
Slowly lower your right arm back to the ground and repeat with your left arm.
Move your hands back to your feet to stand in the starting position and repeat the assigned number of times.
MOD: Lower your knees to adjust plank position and/or row without any weighting objects

Exercise 3: Traditional deadlift (8-12)

Begin standing with feet hip-distance apart, core supported.
Push your hips back and hinge forward, bending your knees. If you’re using dumbbells, you’ll hold them close to your calves (in the middle of your calves) and lift your chest, straighten your back and lower your hips. If you’re using a bar, you’ll hold the bar here and lift your chest, lower your hips slightly, and engage your shoulders.
Cross your entire foot as you straighten your legs (imagine you are pushing the earth away from you), keeping your weight moving in a straight line close to your body.
Feel your glutes and hamstrings work in this lift without leaning back at the top.
MOD: Remove weighted objects, use only your body weight for this action.

Action 4: Prisoner squat with overhead press (8-12)

Start in a kneeling position with chest straight, core supported, and weights on each shoulder.
Take a step forward with your left foot, land and drive with the entire ball of your foot, stand up, and press the weight of your right hand toward the ceiling without shrugging your shoulders.
In a controlled manner, return the weight to your shoulders as you step on your right foot, then return your left foot to a kneeling position.
Switch sides and repeat this sequence to assign reps.
MOD: Remove weighted objects, use only your body weight for this action.
Place rolled up towels, cushions, or pillows under your knees for extra cushioning.

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Click here to try it yourself!

Circuit 2:

Move 1: One-leg RDL to Lunge R (8-12)

Begin standing with feet hip-distance apart, core supported and left leg back into staggered position. Most of your weight should be balanced on the front legs.
Take a weight in each hand, keep your upper body engaged, shoulders back and down, not allowing them to rotate forward as you push your hips back, hinged at your waist, keeping the weight close to your front shin.
Bend forward as far as you can while keeping your back flat, then return to standing through your right heel and squeeze your hips at the top.
Shifting your weight so that it is evenly distributed between your legs, bend your knees and get into a lunge position until your back knee almost touches the mat.
Step back through your front heel and return to a staggered standing position.
Repeat this sequence for the assigned reps.
MOD: Remove weighted objects and do this sequence with only your body weight.

Move 2: One-leg RDL to Lunge L (8-12)

Begin standing with feet hip-distance apart, core supported, and right leg back to staggered position. Most of your weight should be balanced on the front legs.
Take a weight in each hand, keep your upper body engaged, shoulders back and down, not allowing them to rotate forward as you push your hips back, hinged at your waist, keeping the weight close to your front shin.
Bend forward as far as you can while keeping your back flat, then return to standing through your left heel and squeeze your hips at the top.
Shifting your weight so that it is evenly distributed between your legs, bend your knees and get into a lunge position until your back knee almost touches the mat.
Step back through your front heel and return to a staggered standing position.
Repeat this sequence for the assigned reps.
MOD: Remove weighted objects and do this sequence with only your body weight.

Exercise 3: Narrow push-ups (8-12)

Start with a tall plank, core supported, back flat, and hands stacked under and inside shoulders.
Keeping a neutral gaze (not looking up or down), with your elbows close to your body, lower yourself onto the mat while keeping your shoulders away from your ears. Notice that your hips and torso move in one line.
Keeping a supported core and a flat back, push yourself back to the starting position.
Duplicate assigned reps.
MOD: Perform this sequence with your knees on a cushion or your hands on an elevated surface like a sofa, chair ottoman, or bench.

I hope you enjoy that workout! Take a moment to stretch your body afterwards – in rock your life I have a library of quick cool stretches that you can choose from to follow up on your workout.

You can Click this link to view a 30-day trial.

Looking for a balanced workout program that provides variety, responsibility and support for your fitness journey? Want to chat with my coach and answer your questions during our office hours? I have you covered!

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Check out the amazing progress Rock Your Life member Denise shares during the course Just 2 months and 2 challenges!

“Took some more progress photos and I’m so happy!! I never thought I could have muscle wasting again near 50! ! Betty Locke, you changed my life! “

– Dennis S.

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