We all know about the posterior chain right?
No? The posterior chain refers to the group of muscles running down the posterior (back) of your body. Usually people are referring to the glutes, hamstrings and lower back muscles (QL, ES).
All those muscles which tend to get neglected in our day to day lives. To remedy this I put together a workout for my clients to really work that area. It’s called:
Hips Of Glory
Type: Muscular Endurance
Equipment needed: Large tyre for flipping, marker cones, car tyres, kettlebells, 6 sided die (d6)
Set Up
This workout is all about getting the glutes working.
Clients will need to group up into 6 mixed fitness groups – one for each station. Groups will rotate around the circuit when the timekeeper station is complete.
Complete two laps of the circuit.
Stations
Each station will keep exercising until the timekeeper station is complete.
Station 1
Keep repeating the following superset:
- 1 Leg Glute Bridge x5 per leg
- King Deadlift (1 leg squat) x5 per leg
Station 2
Keep repeating the following:
Station 3
Tyre See Saw Pass – Two people face each other with the tyre in the middle. Clients take it in turns flipping the tyre towards the other and catching it before it hits the ground.
Station 4
Lateral plank walks. Set up 2 cones 5m apart. Groups take it in turns going up and back.
Station 5
Keep repeating the following superset:
- Split Squats x10/leg – keep back leg straight at the hip.
- KB Deadlift x10
Station 6 – Timekeeper
Tennis ball shuttle with 4 balls. Set up 5 cones in a row, each 5m apart. On cones 2 through 5 place one tennis ball on each. Leave cone 1 empty.
Starting at cone 1, one team member brings in the balls by sprinting out to a cone and retrieving one tennis ball at a time. Then another team member takes them back out. Repeat. Once all balls are back out for the second time it’s time to change stations.
Dice Finisher
To be done after 2 laps have been completed and a rest break has been taken.
Use the stations above but introduce a 6 sided die. Groups roll the die, the number the die lands on is the station they go to. Keep going until stretch time.
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Do you love using tyres (and ropes) at your bootcamp?
Awesome! Equipment like car and truck tyres, battling ropes and sandbags give a real authentic feel to your bootcamp.
Transporting such items may restrict you from using them regularly, but they are great fun to get out a few times a month for some tough workouts.
If you are struggling to keep coming up with interesting things to do with your tyres or if you have been wanting to get some tyres and ropes but have no idea of where to even look then I might be able to help.
Next Monday I am bringing out The Little Bootcamp Book of Tyres and Ropes. This is the first manual I’ve done since taking on Bootcamp Ideas full time and I think you will really be able to tell by the quality of it.
You can read more about it here.
Enjoy!
– Kyle
Kyle Wood created Bootcamp Ideas in 2010 when he was hunting around on the internet for workout ideas. He ran a successful bootcamp in Victoria, Australia and spends his spare time managing this site, adventuring (or lazying) with his wife and find new ways to make bootcamps even better.
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