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PosteriorintermediateStrength & posture

Posterior chain

Hinges and hip extension. Ideal as an alternate lower-body day or a deadlift-focused session.

About 60 minutes · rest as written

  1. 1
    Conventional deadlift

    4 × 3–5 · rest 180s

    Form video
  2. 2
    Romanian deadlift

    3 × 6–8 · rest 150s

    Form video
  3. 3
    Barbell hip thrust

    3 × 8–12 · rest 90s

    Form video
  4. 4
    Barbell bent-over row

    3 × 8 · rest 90s

    Form video
  5. 5
    Face pull

    3 × 15 · rest 60s

    Form video