5DollarGym for Athletic Training – Insane Posterior Chain Leg Day Training to Maximize Full Body Strength & Power
Form, Function, and Flexibility are the three most important factors to consider when designing a program. First off, leg day is the most important to take all elements of fitness into consideration when designing the program. Insane Posterior Chain Leg Day was designed to develop all elements of fitness.
5DollarGym was created to make exercise efficient and easy for everyone to learn how to exercise. Evolved from the spirit of Shaolin QiGong, these monks would find heavy objects to lift, and dig holes in the ground for their box jumps. I have adapted these ancient methodologies to make things more kosher and home friendly for everyone to enjoy.
“The world is the great gymnasium where we come to make ourselves strong.”
― Swami Vivekananda
Insane Posterior Chain Leg Day Circuit Training with the 5DollarGym – the Posterior Chain is the Key to Full Body Strength
Plyometric training is efficient as it trains all five elements of fitness and then some in one 25 – 45 minute session. Leg day circuit was designed to improve Strength, Coordination, Flexibility, Endurance, Power, and Explosiveness through the posterior chain.
One of the most critical pieces of the puzzle for full body strength, the posterior chain is essentially the hind side of the body. Moreover, the posterior chain is responsible for a majority of the bodies movements. From lifting objects off the floor, to keeping your back straight while squatting.
Having a strong posterior chain is critical to improving all lifts. Imagine that your legs are the base a pyramid, all movement starts here and goes through the hips. If muscles have altered relationships, or strength imbalances it affects the rest of the bodies performance. A good example of this having tight hamstrings, this alters length tension relationships with muscles in the low back. In short this causes all other lifts to be altered, training with altered length tension relationships translates into injury.
All things considered, the main purpose of this routine is to increase power, while improving range of motion of the posterior chain.
Insane Posterior Chain Circuit Leg Day Training with the 5DollarGym Workout Instructions
Additionally, this workout was created to develop full body strength and functionality through the entire range of motion. It is critical to consider all of the muscle groups working together when designing a program. All in all, this methodology makes for the best results for athletic performance.
3 – 5 supersets is optimal, aim for 15 – 30 reps per set. If you are fortunate enough to be working with weights at the time, work within 50 – 75% RM (rep max)
Working over 75% with anything less than 10 reps will bulk you up, reducing speed and flexibility. Furthermore, A good martial artist has a balance of all athletic traits. Essentially this is the best for martial arts practitioners as it does not sacrifice from any other element of fitness to further develop them.
***Key Notes – Try and Pause for a second at the Eccentric point(the point of full flexion, or most tension) of motion during each exercise. In short this will help to deliver the best results.
Insane Posterior Chain Leg Day Circuit Training with the 5DollarGym
Hip Thrusts Toe Touches 30 - 60 Seconds Goblet Squat Thruster Stability Ball Hip Thrust Resistance Band Hip Abduction then Hip Adduction Repeat Abduction and Adduction on Other Leg
- Complete One Superset
- Rest 1 – 2 Minutes (If you are more advanced, decrease the time between each superset, I personally rest 20 seconds or less between supersets)
- Repeat this superset 3 – 5 Times
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“Programming is key to improvement” – Ninos Ibraham
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Overall developing will power is as important as developing the Body, QiGong guides on Meditation