31:9

Flat Nordic - 20° Nordic

Nordic Curl

Nordic Curl

45° Back Extension - Hip Thrust

Hip Thrust

Hip Thrust

Hip Thrust - 90° Back Extension

90° Back Extension

90° Back Extension

90° Back Extension - 45° Back Extension

Trap 3 Raise

Trap 3 Raise

45° Back Extension - Flat Nordic

Flat Nordic - Vertical Storage

Nordic Curl

Hip Thrust

90° Back Extension

Trap 3 Raise

Nordic Curl

Hip Thrust

90° Back Extension

Trap 3 Raise

GHD - Hip Thrust

Posterior Power Building

Bulletproof your posterior chain with this beginner's workout.
  • Difficulty: Beginner
  • Duration: 25 Min
  • Type: Strength
  • Primary Muscles: Hamstrings, Glutes, Low Back

Sets (3x)

  1. Mode Change: Flat Nordic - 20° Nordic
  2. Nordic Curl - Beginner: 8 Reps
  3. Mode Change: 45° Back Extension - Hip Thrust
  4. Hip Thrust - Intermediate: 10 Reps
  5. Mode Change: Hip Thrust - 90° Back Extension
  6. 90° Back Extension - Intermediate: 10 Reps
  7. Mode Change: 90° Back Extension - 45° Back Extension
  8. Trap 3 Raise - Beginner: 10 Reps
  9. Mode Change: 45° Back Extension - Flat Nordic
  10. Mode Change: Flat Nordic - Vertical Storage