Posterior Chain Activation and Strength

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Posterior Chain Activation and Strength

Author

Thrive Endurance

All plans by this Coach

Length

7 Weeks

Typical Week

3 Strength

Plan Specs

fitness intermediate masters strength

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Summary

As an endurance athlete how many time have you been told you have no glutes? Or that the gutes aren't firing?
All those hours on the bike and running are perfect recipe for you posterior chain to begin a dysfunctional firing pattern and dangerous compensations to take hold. Stop that now and get ahead of your next injury.
This 8 week program is designed to help you learn how to wake up those sleepy muscles, and then target them to build strength and control.

Jason Shields

Thrive Endurance

10 years experience in Triathlon
Coaching for 7 years as well as self coaching to 3 Hawaii qualifications
1 x UM Australia race 2018 finishing 2nd with bike course record
10 IM race including ( 3 Hawaii 13/14/16 )
1 x 1st IM cairns 2015 35-39 AG fastest AG bike split
PB
IM 8:57
70.3 4:13
O/D 2:00 Sprint 59
Last 12 months Kona, Gatorade series 35-39 winner, Victoria State series winner , Stc Club Champs

Sample Day 1

Posterior Chain Activation #1

Warm Up
Hamstring Stretch x 10 ea Leg
Side Lying Leg Lifts x 10 ea Side
Hip Extension x 10 ea Leg
Fire Hydrant x 10 ea Leg

Main Set
Latteral Band Walk 1 min (feel burn)
Single Leg Dead lift with weight 2 x 6

Glute Bride 1 min ea leg (feel burn)
Single Leg Hip Thrust 2 x 6

Clams with Band 1 min ea side
Single Leg sit to stand 2 x 6

Sample Day 3

Posterior Chain Activation #1

Warm Up
Hamstring Stretch x 10 ea Leg
Side Lying Leg Lifts x 10 ea Side
Hip Extension x 10 ea Leg
Fire Hydrant x 10 ea Leg

Main Set
Latteral Band Walk 1 min (feel burn)
Single Leg Dead lift with weight 2 x 6

Glute Bride 1 min ea leg (feel burn)
Single Leg Hip Thrust 2 x 6

Clams with Band 1 min ea side
Single Leg sit to stand 2 x 6

Sample Day 5

Posterior Chain Activation #1

Warm Up
Hamstring Stretch x 10 ea Leg
Side Lying Leg Lifts x 10 ea Side
Hip Extension x 10 ea Leg
Fire Hydrant x 10 ea Leg

Main Set
Latteral Band Walk 1 min (feel burn)
Single Leg Dead lift with weight 2 x 6

Glute Bride 1 min ea leg (feel burn)
Single Leg Hip Thrust 2 x 6

Clams with Band 1 min ea side
Single Leg sit to stand 2 x 6

Sample Day 8

Posterior Chain Activation #1

Warm Up
Hamstring Stretch x 10 ea Leg
Side Lying Leg Lifts x 10 ea Side
Hip Extension x 10 ea Leg
Fire Hydrant x 10 ea Leg

Main Set
Latteral Band Walk 1 min (feel burn)
Single Leg Dead lift with weight 2 x 8

Glute Bride 1 min ea leg (feel burn)
Single Leg Hip Thrust 2 x 8

Clams with Band 1 min ea side
Single Leg sit to stand 2 x 8

Sample Day 10

Posterior Chain Activation #1

Warm Up
Hamstring Stretch x 10 ea Leg
Side Lying Leg Lifts x 10 ea Side
Hip Extension x 10 ea Leg
Fire Hydrant x 10 ea Leg

Main Set
Latteral Band Walk 1 min (feel burn)
Single Leg Dead lift with weight 2 x 8

Glute Bride 1 min ea leg (feel burn)
Single Leg Hip Thrust 2 x 8

Clams with Band 1 min ea side
Single Leg sit to stand 2 x 8

Sample Day 12

Posterior Chain Activation #1

Warm Up
Hamstring Stretch x 10 ea Leg
Side Lying Leg Lifts x 10 ea Side
Hip Extension x 10 ea Leg
Fire Hydrant x 10 ea Leg

Main Set
Latteral Band Walk 1 min (feel burn)
Single Leg Dead lift with weight 2 x 8

Glute Bride 1 min ea leg (feel burn)
Single Leg Hip Thrust 2 x 8

Clams with Band 1 min ea side
Single Leg sit to stand 2 x 8

Sample Day 15

Posterior Chain Activation #1

Warm Up
Hamstring Stretch x 10 ea Leg
Side Lying Leg Lifts x 10 ea Side
Hip Extension x 10 ea Leg
Fire Hydrant x 10 ea Leg

Main Set
Latteral Band Walk 1 min (feel burn)
Single Leg Dead lift with weight 2 x 10

Glute Bride 1 min ea leg (feel burn)
Single Leg Hip Thrust 2 x10

Clams with Band 1 min ea side
Single Leg sit to stand 2 x 10

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