Vertical Storage - Flat Nordic

32:25

Vertical Storage - Flat Nordic

Warm-Up

Nordic Curl

Nordic Curl

Flat Nordic - 45° Back Extension

45° Back Extension

45° Back Extension

Trap 3 Raise

Trap 3 Raise

45° Back Extension - GHD

Reverse Hyper

Reverse Hyper

Nordic Curl

Flat Nordic - 45° Back Extension

45° Back Extension

Trap 3 Raise

45° Back Extension - GHD

Reverse Hyper

Nordic Curl

Flat Nordic - 45° Back Extension

45° Back Extension

Trap 3 Raise

45° Back Extension - GHD

Reverse Hyper

Flat Nordic - Vertical Storage

Benji's Posterior Chain Workout

Here's the routine that Benji used to improve his Posterior Chain after tearing his ACL.
  • Difficulty: Intermediate
  • Duration: 30 Min
  • Type: Strength
  • Primary Muscles: Low Back, Core

Sets (3x)

  1. Nordic Curl - Advanced: 8 Reps
  2. Mode Change: Flat Nordic - 45° Back Extension
  3. 45° Back Extension - Advanced: 10 Reps
  4. Trap 3 Raise - Advanced: 10 Reps
  5. Mode Change: 45° Back Extension - GHD
  6. Reverse Hyper - Beginner: 15 Reps