Posterior Chain Linked: Dont Lift Without It (Simple Strength Book 6)

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Wilhelm Lilly rated it liked it Jun 19, Kurt Heaven rated it liked it Jan 20, Smith rated it it was amazing May 19, Dec 29, Xavier Shay rated it liked it. Some decent stretches but I didn't take much away from it. Stephen L Werner rated it really liked it Mar 08, Kathryn Anshutz rated it it was amazing Nov 06, Brandon Hecht rated it it was amazing Dec 22, James Morenz rated it it was amazing Jun 26, Imkhashi rated it really liked it Feb 07, Henderson rated it it was amazing Aug 26, Jeramie rated it really liked it Jan 10, Rodrigo Fuentes rated it liked it Feb 23, Dan Morrison rated it liked it Feb 20, Dave Bolton rated it really liked it May 27, Otis Mcdaniel rated it it was amazing Jan 24, Alice marked it as to-read Nov 23, Tim is currently reading it Feb 14, Doc marked it as to-read Sep 10, Another way is to shorten the workout set time, standard is 45s so you could reduce that to 40s and save 3 minutes.

Another way would be to do the first half of the workout only. Or do TWO sets of each exercise rather than the recommended three. The last option would be a better choice as it immediately saves you 10 minutes. As with the other interval workouts we start with cardio, then lower body, upper body and finally core. Our first cardio exercise of this workout is Skaters. Imagine a speed skater. From a standing position take a wide lateral hop from side to side, getting low as you can. So sink into the legs. Land with a bent knee.

Rather than hop side to side, step side to side for less impact. This will also reduce the range of motion. For a truly low impact version stand with the feet wide apart and bend and alternating knee, swaying the upper body from side to side. Start in a standing position. For a pumping heart add a hop on the right foot at the top! Land on the right foot, then bring the left leg behind you and repeat. I already mentioned that the hop was optional, but definitely omit the hop if high impact is not your prefered workout or you want to take OUT the cardio element.

Instead of bringing the knee through you could step the foot back to the floor standing. Another option would be to do a standing static split squat. Step one leg back, one leg forward and just bend and extend the legs for a no-impact version. If you do a lot of ab work then you need to balance things out by working the lower back. One great exercise is this back extension. Keeping the head in line with the spine lift the shoulders, chest and head away from the floor creating and arch in the back. Lower back to the floor with control. Described and shown above is an intermediate version.

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For an easier version have the hands and forearms resting on the floor for a little assistance, and leave the hands on the floor. For a harder version place the hands to the temples and lift the arms up with the torso. Lie on your back with the legs up, feet towards the sky.

Arms can be resting down by the sides.

Pull the hips up towards the sky by contracting the abs. Feet should go UP rather than over the head. Shortening the lever here is the easiest modification, so bend the knees. Focus on the curl of the back, as the hips lift and knees come towards the chest. Try not to make the movement happen with movement in the legs from the hip crease, but from the abs. Ok one round done, one to go!

This time a jump laterally. Which is a fancy way of saying side to side. I added marks on the floor on the photo so you can see the movement happening side to side. Try to land with the knees bent and both feet together. If this is too much impact and intensity modify! Maybe keep the jump but just jump up and down, not side to side.

If the jump is too much, step side to side and omit the jump completely. Another option would be to do a squat to standing calf raise, mimicking the action of a jump but keeping the impact low. These are so good for the posterior chain. Fires the glutes and hamstrings, while working on some external rotation in the hip and stability if you do the single leg variation shown below. Yep it packs a punch! Lie on your back with the knees bent, feet on the floor and arms resting by the sides. Shown below take right foot and place the ankle across the top of the left knee.

Keeping a small natural ARCH in the low back , drive the left foot into the floor raising the hips with control. Lower back towards the floor. If you really want to continue with single leg variation then simply limit the range of motion. For a much easier version leave both feet on the floor and push both feet down to lift the hips. Can I just quickly say that I love this movement? Not only is it challenging but it really makes the glutes, hamstrings and lower back light up! Who knew such a small movement could be so challenging?

Start lying face down on the floor with the knees bent, knees apart, and feet pushing together. Place the hands under the forehead. Lift and lower with control.

To make it easier it sounds counter intuitive but lengthen the legs out across the floor. Then lift one LEG off the floor at a time. Make sure the whole LEG lifts from the hip so that the knee lifts off the floor.

Come onto your right side with your right forearm on the floor, right butt cheek on the floor not the boney hip, but the fleshy cheek , and the left hand behind you for support. Pull the knees towards the chest [as shown below], with control lengthen the legs away from you keeping the legs slightly in front of the body, feet lifted off the floor. You could lift the legs up higher to reduce the load on the core. Or for an easier version, from the same set up position. Place the right foot on the floor and perform a single leg exercise. In the videos I chose to do the first four exercises and repeat them three times, then do the same thing for the next four exercises.

Or you could work through all eight exercises and repeat three times the whole way through all eight. This is to get the body working through cardio, lower body, upper body and core for a little peripheral heart action training. This helps get you fitter, faster. Those are the exercises for interval workout 4 of the no excuses bootcamp.

All of the workout videos are on my YouTube channel. This looks intense but awesome! I really want to start doing some home training since I work from home! I will definitely be back and checking out your Youtube! Interval training is great! Great results will come of intense training like this. I look forward to try these out.

Since having my second daughter who is almost TWO , I have had a very hard time getting back into fitness. Thank you for the excellent tips and making it look easy to bolster up my confidence! Making time for yourself is important Heather, Plus your daughter will be looking to you for creating good habits. Get back into a routine girlfriend!

I have never heard of some of these workouts.

1. What is “Linking”?.
2. Fire the Posterior Chain – Interval workout #4.
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4. Clever Crocodile (Alphapet City Book 3)?
5. The Economic History of India in the Victorian Age: From the Accession of Queen Victoria in 1837 to the Commencement of the Twentieth Century: Volume 27 (Trubners Oriental Series)?
6. Pope and Pagan: Prayer for a Dying Angel.

I do the reverse crunch, but that is about it! And you are right, out of all the workouts I see online, it does seem that the posterior is left off the list. Loving all your workouts Di, they burn like hell haha!