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

GLUTE / HAM EXERCISES

The Glute / Ham Bench is a very effective and popular piece of equipment to help the athlete train the Posterior Chain, and all the muscle groups involved, in a compound and synergistic fashion. If you don’t have access to a Glute / Ham Bench, we include a “Nordic” version which only requires a Airex pad, long resistance mini band and a training partner, to hold your ankles.

Nordic Leg Curls: Band Assist

• Securely attach a long resistance band above and behind your starting position to assist
• Begin from a tall kneeling position, with your knees on the Airex pad, facing away from the secured resistance band
• Place the loop of the band around your torso under your arms
• Cross your arms across your chest to hold the band in place
• With your toes pointed back, have your partner kneel behind you and hold your ankles down to the floor
• Engage your glutes and anterior core to maintain a neutral spine posture. Slowly lean forward, bending only from the knees.
• The resistance band should help control your descent
• Lower yourself until your chest almost reaches the floor
• Then use your hands to assist back to the starting position if necessary