Bodyweight Posterior Chain — Session 17

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

Duration

25 min

Difficulty

intermediate

Equipment

bodyweight

Muscle groups

chest, glutes, hamstrings, quads, triceps, upper back

Exercises

1. 1. Incline push-up

   3 sets · 10-12 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. Wall sit

   3 sets · 30-45 sec reps

   Keep back supported and knees comfortable. Rest 45-90 seconds between sets; use a load that allows controlled technique.

3. 3. Prone Y raise

   3 sets · 10-12 reps

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

4. 4. Glute bridge

   3 sets · 10-12 reps

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