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.

Physioball Leg Curl Circuit

The Leg Curl Circuit is a three-exercise circuit beginning with a static movement (Glute Bridge, followed by an eccentric movement (Leg Curls) followed by a Static / Dynamic movement (Dynamic Leg Lifts). Performed in sequence without rest between movements. It is an excellent movement pattern for youth athletes as well as an effective warm-up exercise.

You’ll need either a physioball, preferably the smaller 45cm size, or ValSlides to perform this circuit

• First, begin from a supine bridge position, knees bent, feel flat, back flat on the floor
• Place your feet flat either on the floor or physioball
• Squeeze glutes and anterior core, maintaining a neutral spine posture, don’t arch your back, then lift your hips until they form a straight line through your thighs
• Pause, then slowly under control, lower your hips to the starting position
• Perform number of reps prescribed
• Second, perform a Leg curl from the same supine glute bridge position.
• Slowly extend your legs. Once at full extension, pause while still maintaining a neutral spine position
• Then contract your Hamstrings and “Curl” your heels back to starting position, only bending by the knees
• Third, while still lying in a supine position with legs at full extension, swing one straight leg to hopefully waist height
• Maintain a ridged posture with the other leg still in contact with the physioball
• Alternate legs for number of reps prescribed.
• To challenge level of difficulty, you have the option to begin from three starting positions
  • Arms straight at your sides
  • Elbows bent at your sides
  • Arms crossed across chest.