Leg Workout - Posterior Chain‼️ The posterior chain is extremely important in athletic performance and sustainability. It relates directly to almost any athletic movement and developed strength in these muscles is known to increase jump height and sprint speed. Strength in these muscle groups, alongside others is also directly related to a reduced risk in injury!
The muscle groups that you are going to focus on in these workouts are: - Glutes
- Hamstrings - Calves
- Erector Spinae
In the workout you want to focus on eccentric strength (controlling the weight on the way down for 5 seconds) to promote control and strength.
Focus on a powerful contraction on the way up to promote explosiveness.
Exercises are in video order (some are sped up): - Hex Bar Dead Lift 5x5. - Glute/Hamstring Raise 4x8. - Reverse Dead Lift 5x5. - Single Leg Hamstring Curl 5x5 Each Leg. - Single Leg Calf Raise - Bridge Position 3x8. - Single Leg Hip Thrust 5x5 Each Leg.
When performing these exercises try to focus on technique, good eccentric control and a strong muscle contraction. Do not overload the bar with weight you can not handle, the control and contraction phases are vital so it’s important to have a weight you are able to work with.
The above videos are demonstrations of the exercises and as always, if you are injured or inexperienced with the use of gym equipment or technique always consult a professional strength and conditioning coach or a sports scientist before attempting any workout.
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