4 Week Posterior Chain program emphasizing the 3 mechanisms of hypertrophy (Mechanical Stress, Metabolic Stress, Muscle Damage)
Use the program as a stand-alone regimen or pair to your primary bodybuilding split as an accessory program specific to developing your posterior chain.
Pillar Prep
A
FB Pillar Prep (Bodybuilding)
Foam Roll: Hip, Back, Quads, Groin Trigger Point (LAX): Piriformis, Hip Flexor, Hamstrings Hip Activation: Quadruped (or) Standing Mini-Band Series Banded Mobility: Lat Mobilization / Hip Distraction
B1
KB Seated Good Morning
2 x 10
B2
2-KB Deadstop SLDL
2 x 5
C1
Russian KB Swing
4 x 12
C2
Continuous Heiden Jumps
3 x 20
C3
Dynamic Pigeon to QHF Stretch
3 x 5
D1
Deadlift
4 x 8
D2
Primal Squat Hold
3 x 3
E1
Box Squat
3 x 10
E2
SLDL (Ipsilateral Load) + Hand-Supported
3 x 12
E3
Superband Active Hamstring Stretch
3 x 10
F1
DB Lateral Step-Up
3 x 8
F2
Band Assisted Pull-Up
3 x 10
G1
TRX Hamstring Curls
3 x 8
G2
TRX Inverted Row
3 x 10
Circuit
H
Perform 2-4 rounds of the circuit. Deadbug + Crossbody Heel Taps x10 reps ea. Swiss Ball Plank Rollouts x10 reps Swiss Ball Hamstring Curls x15 reps Suitcase Carry x20 yards ea.
I
Single Leg Glute Bridge (Foot Elv.)
1 x 100
Pillar Prep
A
FB Pillar Prep (Bodybuilding)
Foam Roll: Hip, Back, Quads, Groin Trigger Point (LAX): Piriformis, Hip Flexor, Hamstrings Hip Activation: Quadruped (or) Standing Mini-Band Series Banded Mobility: Lat Mobilization / Hip Distraction
B1
Mini Band Bird Dogs
2 x 10
B2
Mini Band Glute Bridge Hip Abductions
2 x 20
C1
Smith Machine RDL
3 x 10
C2
DB Reverse Lunge
3 x 6
C3
Smith Machine SLDL
3 x 6
C4
Single Leg Glute Bridge (Foot Elv.)
3 x 15
D1
Dual Cable Reverse Fly
3 x 15
D2
Dual Cable Step Ups
3 x 10
D3
Dual Cable High Row
3 x 15
D4
Cable Glute Kickbacks
3 x 10
E1
Swiss Ball Leg Lift Rotations
3 x 6
E2
Swiss Ball Pike Rolls
3 x 10
E3
Swiss Ball Plank "Stir The Pot"
3 x 6
F1
Back Extension DB Rows
3 x 8
F2
Back Extension
3 x 10
G1
Lat Pulldown
3 x 12
G2
Reverse Grip Lat Pulldown
3 x 10
Circuit
H
Perform 2-4 rounds of the circuit. Tall Plank Cross Body Elbow to Knee x 10 reps ea. side Side Plank x30 seconds ea. side. V-Ups x 10 reps Suitcase Carry x30 yds ea.
Pillar Prep
A
Session Warmup
Foam Roll: Hip, Back, Quads, Groin Trigger Point (LAX): Piriformis, Hip Flexor, Hamstrings Hip Activation: Quadruped (or) Standing Mini-Band Series Banded Mobility: Lat Mobilization / Hip Distraction
B1
Single Leg Isometric Glute Bridge
3 x 30
B2
Single Leg Squat to Bench (b/w)
3 x 10
C1
Single Leg Glute Bridge (Foot Elv.)
3 x 20
C2
Lateral Step Up
3 x 12
D1
Reverse Hyper + Mini Band Abduction
3 x 20
D2
SLDL (Ipsilateral Load) + Hand-Supported
3 x 12
E1
Mini Band Reverse Crunch
3 x 10
E2
Slider Body Saw
3 x 10
F1
Side Plank Mini Band Clamshell (Static)
4 x 15
F2
Side Plank Cable Hip Extension
4 x 15
G
TRX RFE Split Squat Pulses
4 x 30
MS, CSCS, EXOS, USAW, USATF, FRC 10 years of coaching experience, 20 years of training experience for sports/event prep.
Utilizing the 3 different mechanisms of hypertrophy paired with progressive overload & isolated glute specific training, this program will add shape, size, and strength to your posterior chain.
Get Posterior Aesthetics - Phase 1.
Verified Athlete"."