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⚡️ Become a Member of my YouTube Channel & Access My Exclusive Workout Programs Here (over 150 full workouts to choose from, no advertising, amazing supportive community): / @veralaro Welcome to today's 30 minute posterior chain focused workout! Our posterior chain is made up of the muscles on the back side of the body - our glutes, hamstrings, calves, erector spinae, lats, and rear delts - all of which we will be strengthening today. 📍 RECOMMENDED WARM-UP: • 5 Min Warmup Routine For Home | No Jumping... 📍 TOP, SHORTS, BANDS & DUMBBELLS LINK: https://liketk.it/3KVAm 📍 YBell Kettlebell/Dumbbell (DISCOUNT CODE: Vera10) https://ybellfitness.com?aff=90 For this home posterior chain workout, I will be using the following equipment: 2 X 18 LBS [8.5 KG] 2 X 25 LBS [11.5 KG] 1 X 52.5 LBS [24 KG] BOOTY BAND ELASTIC BAND [OPTIONAL] BENCH/CHAIR The setup today is 45 seconds work, 15 seconds rest, so pretty intense, but feel free to take a break whenever you need one. Make sure your pelvis remains in neutral position for the workout (do not stick your butt out!). For all exercises, keep your core nice and tight throughout. For any exercises with booty bands, please make sure you go nice and slow, and really focus on using your glutes to stretch the band. Remember, it is always about quality of repetitions over quantity of repetitions. Some tips for additional glutes activation: Keep a tight core Keep a neutral spine Keep a neutral pelvis Hinge forward slightly (while maintaining a straight back) Thank you for joining & hope you enjoyed this posterior chain workout! Please let me know if you have any questions in the comments below. V 30 Min POSTERIOR CHAIN Workout | Glutes, Hamstrings & Back Workout Details: 00:00 Intro 01:15 GLUTE BRIDGE GLUTE BRIDGE BRIDGE RIGHT BRIDGE LEFT BRIDGE RIGHT BRIDGE LEFT 07:14 ROMANIAN DEADLIFT (RDL) RDL R STAGGERED RDL & ROW L STAGGERED RDL & ROW R STAGGERED RDL & ROW L STAGGERED RDL & ROW 13:13 HINGED ROW [PULL WEIGHT TOWARDS EARS] HINGED ROW 15:13 GOOD MORNING GOOD MORNING 17:17 SUMO SQUAT SUMO SQUAT 19:17 RDL & ROW RDL & ROW 21:17 REVERSE HYPERS REVERSE HYPERS 23:17 RIGHT RDL & WIDE ROW LEFT RDL & WIDE ROW RIGHT RDL & WIDE ROW LEFT RDL & WIDE ROW 27:17 ALT REVERSE LUNGE ALT REVERSE LUNGE 29:16 SUPERMAN BACK EXTENSION 31:16 COOLDOWN AFFILIATE LINKS: 📍 TOP, SHORTS, BANDS & DUMBBELLS: https://liketk.it/3KVAm 📍 Gloves & Dumbbells & Leggings on My Amazon Storefront: https://www.amazon.com/shop/veralaro 📍 YBell Kettlebell/Dumbbell (DISCOUNT CODE: Vera10) https://ybellfitness.com?aff=90 📍 Other Non-Amazon Recommendations & Outfits: https://www.shopltk.com/explore/vera.... CONTACT (business inquiries only): [email protected] INSTAGRAM: / vera.laro TIKTOK: / vera.laro PINTEREST: / veralarofit PRIVATE FACEBOOK GROUP: / veralarofitsquad #VeraLaRo #GlutesWorkout #bootyworkout Don't Forget To Subscribe: https://bit.ly/2YW9dS2 🎯 DISCLAIMER: Please consult your doctor or healthcare professional before beginning any new workouts. The workouts on this page are workouts that I do, and that have worked for me, but they may not be suitable for everyone. All information provided on this page is meant for educational & informational purposes only. Performing any exercises or workouts shown on this page is done at your own risk