Bodyweight Posterior Chain — Session 04

55-minute advanced strength workout for posterior chain, designed for home training. Includes a 4-6 minute warm-up and time for transitions and rest. Adjust res

Duration

55 min

Difficulty

advanced

Equipment

bodyweight

Muscle groups

back, chest, core, glutes, hamstrings, triceps, upper back

Exercises

1. 1. Incline push-up

   4 sets · 8-10 reps

   Keep your body aligned and lower to a stable elevated surface. Rest 45-90 seconds between sets; use a load that allows controlled technique.

2. 2. Prone Y raise

   4 sets · 8-10 reps

   Lift arms slightly with thumbs pointing up and neck relaxed. Rest 45-90 seconds between sets; use a load that allows controlled technique.

3. 3. Reverse snow angel

   4 sets · 8-10 reps

   Sweep arms slowly while keeping your chest lightly grounded. Rest 45-90 seconds between sets; use a load that allows controlled technique.

4. 4. Glute bridge

   4 sets · 8-10 reps

   Squeeze glutes at the top without arching your back. Rest 45-90 seconds between sets; use a load that allows controlled technique.

5. 5. Bird dog

   4 sets · 8-10 reps

   Reach opposite arm and leg without rotating your hips. Rest 45-90 seconds between sets; use a load that allows controlled technique.

6. 6. Single-leg glute bridge

   4 sets · 8-10 reps

   Keep hips level and move slowly. Rest 45-90 seconds between sets; use a load that allows controlled technique.