Back weighted strides
Hamstrings - Glutes - Quadriceps
- Utilize dumbbells, kettlebells, weighted vests, or similar to add extra weight.
- Perform lunges by pivoting on the leg that remains in front, so that the movement of your body is backward.
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Rear chain stretching
Hamstrings
Full-body lumbar crunch
Lumbar ∙ Glutes ∙ Hamstrings ∙ RearDeltoid
Assisted shotgun squat
Quadriceps ∙ Calves ∙ Glutes ∙ Hamstrings
Kettlebell swing
Lumbar ∙ Glutes ∙ Hamstrings ∙ AnteriorDeltoid ∙ LowerChest ∙ UpperChest ∙ Quadriceps ∙ UpperTrapezius
Double unders with jump rope
Abs ∙ Calves ∙ Forearms ∙ Lumbar ∙ Quadriceps ∙ Tibialis
Kettlebell high pull
Quadriceps ∙ Biceps ∙ UpperTrapezius ∙ Glutes ∙ Hamstrings