Rocktober Challenge Day 1: Posterior Chain Sculpt

Equipment: weighted objects, elevated surface, hamstring curl option (i.e. exercise ball, TRX, band, hamstring curl machine), optional: stretchy band or ankle weights
Format: Perform activator for suggested time/reps. Perform each circuit for 3 rounds for suggested time/reps.

Activator: Bridge lifts (1:00)

• Begin on your back on the mat with your knees bent and your feet planted.
• Keeping a neutral spine and your core braced, press through your heels to lift your hips up and squeeze your glutes.
• Lower your hips back down toward the floor with control and repeat for allotted time..

CIRCUIT 1:

Kettlebell Swings (0:45-1:00)

• Begin by standing with feet hip-width distance apart, core braced, shoulders back and down (as if you were standing against a wall), and holding a kettlebell with both hands facing your body.
• Alternatively, you can grip a dumbbell with both hands on one side, allowing the dumbbell to dangle.
• Maintaining a flat back and neutral gaze (not crunching your neck by looking up or down), hinge and shift your hips backwards with a slight bend in the knees to load your weight in your hamstrings.
• Forcefully drive your hips forward to propel the weighted object into the air. Control the kettlebell with your arms, but don’t pull it up (be sure your rib cage isn’t flaring and you’re not arching your back at the top). The weighted object should travel no higher than your shoulders.
• With control, lower the weight back down as you shift your hips back and repeat for allotted time.

Hip Thrusts (8-12)

• Sit yourself on the mat in front of your bench (or couch/chair/ottoman) and place a weighted object on your hip creases.
• Press yourself up with your elbows and feet to position your back against the elevated surface; the edge of the surface should be at the base of your shoulder blades. Your knees should be aligned over your ankles, with your feet planted on the mat.
• Brace your core and drive through your heels to lift your hips and weighted objects towards the ceiling, knees tracking in line with the toes, squeezing your glutes.
• Pause here for a moment then drop your hips back down toward the mat with control and repeat for your max reps.
• MOD: Do this exercise without weighted objects.

CIRCUIT 2:

In and Out Squat Jumps (0:45-1:00)

• Begin by standing tall in a wide stance and core braced.
• Bend your legs with your knees tracking in line with your toes for a sumo squat, being mindful of keeping your chest elevated.
• Drive through your heels to propel yourself up, bringing your legs together midair so that you momentarily land in a standing position with feet close together.
• Immediately hop your legs back to a sumo position and squat your hips back.
• Repeat for allotted time.
• MOD: Make this low impact by removing the jump and stepping your feet together instead.

Reverse Flye’s (8-12)

• Stand with your core braced, chest up, shoulders back and down (as if they were against a wall), and weighted objects in both hands.
• Hinge forward at the hips at a 45 degree angle with your body, and engage between your shoulders, so they’re not rounding forward. Allow your dumbbells to hang beneath your chest and keep your head and neck in a neutral position.
• Using the muscles between your shoulder blades, lift both arms out to the side leading with your shoulders and elbows rather than your wrists. It’s natural to have a slight bend in the elbows.
• With control, return to the start position and repeat for your max reps.

CIRCUIT 3:

Hamstring Curls (AMRAP)

• Lie on your back with your feet on a ball, on sliders, or in TRX straps
• Brace your core and raise your hips off the ground to form a straight line with your shoulders, back, glutes, knees, and ankles. Avoid straining your neck by using your arms on the mat to support you.
• Hold for a brief pause. Bend your knees and contract your hamstrings to pull the ball/straps as close to you as possible, while keeping shoulders, back, glutes, and knees in a straight line.
• With control, straighten your legs to starting raised-hips position.
• Repeat for your max reps.

Lateral Leg Raises (1:00)

• Lie down on your side, keeping your legs stacked and extended straight.
• Bend your bottom knee for stability if needed, and place your top hand on the floor in front of you for balance.
• Keeping your hips stacked and facing forward (do not let your body roll backward or forward), brace through the core and raise your top leg toward the ceiling with control.
• Lead slightly with your heel and keep your toes facing forward or turned down slightly to target the outer glutes.
• Pause for a moment at the top of the movement, then lower your leg slowly back down to meet the bottom leg without fully resting if you want more muscle tension.
• Repeat for allotted time then switch sides.