35 MIN Posterior Chain Blast, Glutes, Back, Hamstrings and Mini Band Burnout скачать в хорошем качестве

35 MIN Posterior Chain Blast, Glutes, Back, Hamstrings and Mini Band Burnout

Hello everyone! Welcome to the FINAL workout of the Myo-Reps Series! 🔥 Today, we’re focusing on the entire posterior chain—glutes, hamstrings, lower back, and back muscles—all in 35 minutes using dumbbells, mini bands, and your bodyweight. This workout blends Myo-Reps, Unilateral Work, Explosive Power Sets, and a Posterior Chain Burnout Finisher for maximum strength, muscle engagement, and glute activation. 💥 What to Expect: ✅ Strength & Hypertrophy – Myo-Rep structure for muscle growth ✅ Glute, Hamstring & Back Focus – Sculpt and strengthen the entire posterior chain ✅ Power & Explosiveness – Improve athleticism with dynamic moves ✅ Core & Lower Back Stability – Build strength where it matters ✅ Banded Burnout Finisher – Glute and hamstring isolation to finish strong 📌 Workout Breakdown: 🏋️ Equipment: Dumbbells, Mini Band (optional but 🔥), Chair/Bench, Mat ⏱ Timing: Mixed Myo-Rep & Time-Based Intervals (everything on screen) 💪 Focus: Glutes, Hamstrings, Back, Lower Back & Core 🔥 Style: Strength, Power, Hypertrophy, and Stability 👊 Level: All levels (adjust weight & intensity) ✅ Warm-up & Stretching: Included (outside the 35 min) 🔥 Tips for Best Results: ✔️ Control the Eccentric Phase – Slow down the negative for strength gains ✔️ Engage Your Glutes & Core throughout the workout ✔️ Focus on Form – Maintain a neutral spine on RDLs & Rows ✔️ Skip the jumps to no jumping versions if you find it difficult ✔️ Push the Finisher – The last few minutes will test your endurance 📌 Timestamps: Intro: 00:00-01:08 Warm-Up – 01:09 - 05:17 Main Workout – 05:18 - 41:57 Cool Down – 41:58 - 45:28 Workout Sections/Exercises: 1️⃣ Hamstrings & Glutes Activation Romanian Deadlift RDL (Slow Negative, Fast Up) : Set 1/3 Last Set! Glute Bidges Banded Pulses Hold! 2️⃣ Full Back Strength Bent-Over Rows (Neutral Grip) Normal Pace: Set 1/2 Last Set! Rear Delt Rows (palms facing back) Normal Pace: Set 1/2 Last Set! Y raises L Raises Prone Side-to-Side Reaches Swimmers Paused Diagonal sweeps Switch side Normal pace Switch side 3️⃣ Unilateral Power & Strength Staggered RDL (Slow tempo) Staggered RDL (Controlled Down, Explosive Up): Set 1/3 Single-Leg Deadlift Switch side Staggered RDL (Slow tempo) Staggered RDL (Controlled Down, Explosive Up): Set 1/3 Single-Leg Deadlift Step-Ups Switch side Switch side Switch side 4️⃣ Explosive Glute & Hamstring Work 1 Leg Hip Thrust Staggered Swings Switch side 1 Leg Hip Thrust Staggered Swings 5️⃣ Core & Lower Back Stability Reverse deadbug at bear Switch side 6️⃣ Posterior Chain Burnout Finisher 🔥 Banded Reverse 1 Leg Hypers Superman Pulls Banded Reverse Hypers+Abductions If you feel energised and you want to continue working out these are my suggestions : ❤️‍🔥 5 MIN Calves (to complete the posterior chain):    • Quick Calves Crusher: 5-Minute Burn, All S...   or ❤️‍🔥 20 MIN Stretching: https:   • 20-Minute Full-Body Stretching Routine: Un...   💬 Comment Below: What was your favorite exercise or the one that BURNED the most? 🔥 🔔 Like, Subscribe & Hit the Bell to not miss what’s coming next! 👇 Subscribe for More:    / @activejo   💖 Instagram: @activejo_ 🎵 Music by: Epidemic Sound EnJOy❣️ 👇 Click link below to subscribe: 😍 SUBSCRIBE:    / @activejo   😍 INSTAGRAM:   / activejo_   😍 TIKTOK:   / activejo   💖 My Music: https://www.epidemicsound.com/referra... Disclaimer: This is my personal workout program and it might not be the right one for you. If you are a beginner start with the simple version of the exercises. To avoid any injuries it is highly recommended to consult professional medical or fitness advice. This channel offers fitness, well-being and nutritional information. ActiveJo will bear no responsibility in case of any injury as a result of this video. #PosteriorChain #GluteWorkout #HamstringWorkout #BackWorkout #StrengthTraining #HomeWorkout #DumbbellWorkout #GluteActivation #GlutesAndHamstrings #MyoReps #StrengthAndPower #BodyweightWorkout #ResistanceBandWorkout #ActiveJo