← All workouts

Posterior Chain Engine

Lower BackHamstringsGlutesBack

This RFT workout targets your posterior chain through a series of hinge and pull movements. The goal is consistent, controlled motion; break the repetitions into manageable sets early on to avoid burnout in the later rounds. Focus on maintaining a neutral spine during the Kettlebell Swings and Bridges to maximize glute and hamstring engagement.

4 rounds of:

1. Kettlebell Swings 35 reps
2. Bridges 35 reps
3. Pull Downs 25 reps
4. Bent Over Tri Ext 25 reps

Don't have the app? It's free — iPhone · Android