Uploaded May 2025 | Updated September 2026, 2 weeks ago
Get your monthly workout calendar here: buymeacoffee.com/kaleighcohen/extras
This strength training workout is a functional style training session focused on the posterior chain! This workout will increase muscle mass, muscular definition, and muscular endurance! The main muscles we will work are the glutes, hamstrings, calves, and back.
35-MINUTE POSTERIOR CHAIN STRENGTH WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
-DUMBBELLS- Aim to lift moderately heavy to heavy relative to you and each exercise. I used a range from 10-50lbs/ 4.5kg/22.6
-EXERCISE MAT
OPTIONAL EQUIPMENT
-EXERCISE BOX/BENCH OR A STURDY CHAIR
-RESISTANCE BANDS
STRUCTURE
STRENGTH TRAINING 12 EXERCISES 2X
WORK: 45 SECONDS
REST: 25 SECONDS
6 SUPERSETS
SUPERSET EXERCISE: 30 SECONDS
SUPERSET PULSES: 15 SECONDS
REST: 15 SECONDS
EXERCISE LIST
-ROTATING ROW
-NARROW DEADSTOP ROW
-PULLOVER
-SEATED REAR DELT FLYS
-SCAPULAR RETRACTORS
-GOOD MORNINGS
-BACK SQUAT
-SUMO DEADLIFT
-HIP THRUST
-HAMSTRING CURLS
-SUMO ROMANIAN DEADLIFTS
-SEATED CALF RAISES
SUPERSETS- FULL RANGE & PULSES
-NARROW DEADSTOP ROW
-PULLOVER
-BACK SQUAT
-HIP THRUST
-HAMSTRING CURLS
-SEATED CALF RAISES
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
Don't forget to stretch! 👉 youtu.be/IjH_8pdybfs
MY LINKS:
Amazon Storefront- amazon.com/shop/kaleighcohenfitness
Like to know about my outfit?- amzn.to/41ZammW
Become a member here- buymeacoffee.com/kaleighcohen
KCF merch- kaleighcohen.com/shop
Instagram- instagram.com/kaleighacohen
Facebook- facebook.com/kaleighcohenfitness
Some of the links listed above are affiliate links and if you make a purchase through the link, I may make a small commission, this is free for you, but really does help support these workouts for you! Thank you in advance, it is very much appreciated!
_________________________________________________________________________________________________
🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is essential to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.
Get your monthly workout calendar here: buymeacoffee.com/kaleighcohen/extras
This strength training workout is a functional style training session focused on the posterior chain! This workout will increase muscle mass, muscular definition, and muscular endurance! The main muscles we will work are the glutes, hamstrings, calves, and back.
35-MINUTE POSTERIOR CHAIN STRENGTH WORKOUT STRUCTURE AND EXERCISES
EQUIPMENT NEEDED
-DUMBBELLS- Aim to lift moderately heavy to heavy relative to you and each exercise. I used a range from 10-50lbs/ 4.5kg/22.6
-EXERCISE MAT
OPTIONAL EQUIPMENT
-EXERCISE BOX/BENCH OR A STURDY CHAIR
-RESISTANCE BANDS
STRUCTURE
STRENGTH TRAINING 12 EXERCISES 2X
WORK: 45 SECONDS
REST: 25 SECONDS
6 SUPERSETS
SUPERSET EXERCISE: 30 SECONDS
SUPERSET PULSES: 15 SECONDS
REST: 15 SECONDS
EXERCISE LIST
-ROTATING ROW
-NARROW DEADSTOP ROW
-PULLOVER
-SEATED REAR DELT FLYS
-SCAPULAR RETRACTORS
-GOOD MORNINGS
-BACK SQUAT
-SUMO DEADLIFT
-HIP THRUST
-HAMSTRING CURLS
-SUMO ROMANIAN DEADLIFTS
-SEATED CALF RAISES
SUPERSETS- FULL RANGE & PULSES
-NARROW DEADSTOP ROW
-PULLOVER
-BACK SQUAT
-HIP THRUST
-HAMSTRING CURLS
-SEATED CALF RAISES
I am so glad you joined me for this workout! It's always better to workout with a friend!
Kaleigh
Don't forget to stretch! 👉 youtu.be/IjH_8pdybfs
MY LINKS:
Amazon Storefront- amazon.com/shop/kaleighcohenfitness
Like to know about my outfit?- amzn.to/41ZammW
Become a member here- buymeacoffee.com/kaleighcohen
KCF merch- kaleighcohen.com/shop
Instagram- instagram.com/kaleighacohen
Facebook- facebook.com/kaleighcohenfitness
Some of the links listed above are affiliate links and if you make a purchase through the link, I may make a small commission, this is free for you, but really does help support these workouts for you! Thank you in advance, it is very much appreciated!
_________________________________________________________________________________________________
🔴 DISCLAIMER 🔴 When beginning any fitness workout or regimen, it is essential to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.
