Tristhetrainer

POSTERIOR CHAIN LEG DAY // Building strength + power through the glutes, hamstrings, and hips.

With my new training split I’ve been separating my leg days into 1 hinge dominant, hip extension focused(posterior chain) day and 1 squat, knee flexion focused (anterior chain) day. Been finding it much better for my physique and muscle balance. I find like me most people are quad-dominant especially guys lol. Having a dedicated posterior day helps bring up glutes/hamstrings, which is huge for performance, posture, and even taking stress off your knees and low back.

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Workout breakdown below ⬇️

1. Seated Dumbbell Good Mornings — 4 x 10–12
2. Barbell Romanian Deadlifts — 4 x 8–10
3. Barbell Hip Thrusts — 4 x 8–10
4. Barbell Reverse Lunges — 3–4 x 8 each leg
5. Curtsy Lunges — 3 x 10–12 each leg

Note: Control the eccentric, stay hinged where needed, and fully extend through the hips — this is all about loading the posterior chain properly.

COMMENT “SPLIT” and I’ll send you how I structure my week.

Mobility’s gotten overcomplicated.

Here are 3 simple, no-BS moves with minimal equipment to dial in your upper body before you train.

Run these for 2 rounds before you’re session

Movements:
1. Half kneel banded T-Spine openers
2. Push-Up to Pike to Shoulder tap
3. Prone Y raise to Swimmers