Posterior Chain Activation and Strength
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Posterior Chain Activation and Strength
Author
Thrive Endurance
All plans by this CoachLength
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.
Sample Day 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
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
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
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
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
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
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