Resistance Band Posterior Chain — Session 12

55-minute beginner 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

beginner

Equipment

resistance bands

Muscle groups

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

Exercises

1. 1. Band pull-apart

   2 sets · 8-12 reps

   Pull band apart with soft elbows and relaxed neck. Rest 45-90 seconds between sets; use a load that allows controlled technique.

2. 2. Band chest press

   2 sets · 8-12 reps

   Anchor band securely and press straight ahead. Rest 45-90 seconds between sets; use a load that allows controlled technique.

3. 3. Band overhead press

   2 sets · 8-12 reps

   Press up without arching the lower back. Rest 45-90 seconds between sets; use a load that allows controlled technique.

4. 4. Band good morning

   2 sets · 8-12 reps

   Hinge at hips with band tension and a neutral back. Rest 45-90 seconds between sets; use a load that allows controlled technique.

5. 5. Band biceps curl

   2 sets · 8-12 reps

   Keep elbows pinned and wrists neutral. Rest 45-90 seconds between sets; use a load that allows controlled technique.

6. 6. Band squat

   2 sets · 8-12 reps

   Maintain knee alignment and stand tall against band resistance. Rest 45-90 seconds between sets; use a load that allows controlled technique.