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Coach Ricky's
POSTERIOR CHAIN DAY
Duration: 45 min
August 23, 2026
| # | Exercise | Sets | Reps | |
|---|---|---|---|---|
| 1 | Barbell Romanian Deadlift | 3 | 10 | |
| 2 | Seated Cable Row | 3 | 12 | |
| 3 | Dumbbell Glute Bridge | 2 | 15 | |
| 4 | Single Leg Dumbbell RDL | 3 | 10 | |
| 5 | Seated Hamstring Curl | 3 | 12 | |
| 6 | Back Extension | 3 | 10 |
Coach notes
The posterior chain is a network of interconnected muscles that runs from your upper back down through your calves. It plays a crucial role in maintaining balance, supporting proper posture, and reducing the risk of injury. This workout is designed to target key areas of the posterior chain, including the glutes, hamstrings, lower back, and upper back, to build strength, stability, and overall movement quality.
