Posterior Chain
Target the muscles along the back of your body, including the glutes, hamstrings, and lower back. Deadlifts, hip thrusts, and Romanian deadlifts are key exercises for improving posture and power. A strong posterior chain is crucial for athletic performance and preventing lower back pain.
Bent-Over Landmine Row
Perform rows with a landmine attachment to engage the upper back, lats, and lower back. This exercise is great for building a strong and stable posterior chain.
TRX Deadlift
Utilize TRX straps for deadlifts to target the entire posterior chain, including the lower back, glutes, and hamstrings. This exercise enhances lower body strength and stability.
Wobbleboard Squat
Use a wobble board to perform squats, focusing on the glutes, hamstrings, and lower back while also improving balance and coordination.
Shoulder Rehab Xs
This rehabilitative exercise focuses on strengthening the shoulder muscles, particularly the rotator cuff, and improving shoulder mobility and stability. It's often used for injury prevention and recovery.
Banded Kickback
Strengthen your glutes and hamstrings by kicking back against resistance bands while keeping your core tight.
TRX Single Deadlift with Reverse Flye Combo
Work your hamstrings and upper back by combining a single-leg deadlift with a reverse flye using TRX straps.
Tricep Kickback in the Deadlift Position
Target your triceps by extending your arms back while maintaining a bent-over deadlift stance.
Single Leg Kettlebell Deadlift
Targets the glutes, hamstrings, and core, enhancing balance and stability. Perform by hinging at the hips on one leg while holding a kettlebell, keeping the back flat.
Kettlebell Deadlift
Focuses on the glutes, hamstrings, and lower back. Maintain a flat back as you lift the kettlebell from the floor, using the legs and hips to drive the movement.
Ball Leg Curl
This lower body exercise focuses on the hamstrings and glutes, using a stability ball to increase resistance and core engagement.
Reverse Flye with Tubing
This exercise targets the upper back and shoulders, using resistance tubing to perform reverse flys that enhance posture and upper body strength.
Reverse Stepping Lunge and Row
Engage both your lower and upper body with this exercise that combines a reverse lunge with a rowing motion, targeting the legs, back, and biceps.
Step Up to Knee Lift
This exercise combines a step-up with a knee lift to engage your glutes, quads, and core. It enhances balance, coordination, and lower body strength while also challenging your stability.
Power Step Up
A dynamic lower body exercise that targets your glutes, quads, and calves. By driving up onto a step with one foot and using your arms for propulsion, you engage your lower body muscles for explosive power and strength.