POSTERIOR CHAIN EXERCISES

In our Strength Training System, most exercises that are being considered for a specific program will be placed into one of three general movement categories. Posterior Chain Exercises is an additional category often overlooked. These strength training exercises target the muscles on the backside including the glutes, hamstrings, calves and lower back. Strength in this portion of the “Power Zone” is imperative

BACK EXTENSION EXERCISES

Back Extensions are another very effective and popular movement to help the athlete train the Posterior Chain, and all the muscle groups involved, in a compound and synergistic fashion. This variation maintains straight legs throughout the movement. You will need a Back Extension Bench or Glute Ham Raise Bench to perform this movement.

Back Extension: Single Leg

• Adjust the bench until the thigh pad is set from mid to upper thigh
• Step into the ankle support / foot plate with legs straight
• Place one foot in the supports with the other resting on top
• Cross your arms across your chest
• Begin with your legs and torso parallel to the floor, engage your anterior core creating a slight hollow. Maintain this core flexion throughout the exercise
• Under control, and hinging only at the hips, slowly lower yourself until hips are bent 90°, perpendicular to the floor
• Pause, and then squeeze your hamstring, glutes and lower back to bring your torso to parallel.
• Repeat for number of reps prescribed and then switch legs