041 : 005 Posterior Unchained
I watched Kegan’s session and was inspired to take some of the concepts and put them into a different goal. Back work so often relies on having a healthy lower back. Most movements are centered around the hinge, which makes it likely to be overworked and compromised. I wanted a serious back development day that didn’t overwhelm the lower back. Although there are some hinged movements, I don’t feel like my back was taxed as it would normally be from deadlifting and bent rowing. This has to do with how you elevate the toes to put stress on the hamstrings, and what weight you choose to bent row. I liked this session quite a bit and my back was sore but functional after.
Warm
2x5 Hip CARs
2x10m of each:
Alternating kick, Floor sweeps, Dynamic lunge w/ Sampson, Dynamic lunge w/ scorpion
Work
5 rounds
10-12 DB Romanian Deadlift (toes elevated)
10-12 DB Bent Row
10-8-6-4-2 Lat pull down with 10-sec pause holding extension between sets
Rest as needed to improve or add weight each round
Finisher
3 rounds
10x Back extensions
