Beastmode Posterior Chain Circuit – Build Lean Muscle Quickly

Training the Posterior Chain is the Cheat Code to Packing on Lean Muscle. 

Form, Function, and Flexibility are critical components to design a successful long term a program. Beastmode Posterior Chain Circuit was created to build full body muscular endurance, stability, strength, and power. 

Moreover, as training progresses, so does the challenge of finding adequate training. Being human means your body adapts to exercise quickly. Combining different methods of training from many fitness backgrounds shocks the nervous system and stimulates the body to develop lean muscle.

Another challenge faced is maintaining flexibility while strength and power training. Exercises put together in this circuit work increase prime mover strength through the dynamic range of motion. This mean you gain strength, through the entire range of motion.

“A champion is someone who gets up when they can’t.”
– Jack Dempsey


Beastmode Posterior Chain Circuit for More Strength and Power

Furthermore, Reactive training is efficient as it trains all five elements of fitness in one 25 – 45 minute session. Strength, cardio, endurance, flexibility, and body composition. 

Additionally, Beastmode Posterior Chain workout targets the Trunk, Glutes, Hamstrings, Quadriceps, Adductors, Rectus Femoris, Calves, erector spinae, abdominals, including the serratus, and  obliques. This circuit strengthens many of the muscles as well as stabilizing movement during the walking lunge.

All things considered, a strong posterior chain improves all lifts. It also helps to prevent injury on those heavier lifts. Imagine that your legs are the base a pyramid, all movement starts here and goes through the hips. 


Beastmode Posterior Chain Circuit Training with the 5DollarGym Workout Instructions 

Created to develop full body strength and functionality through the entire range of motion, Beastmode Posterior Chain Circuit develops athletic performance. 

To Sum Up, 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) 

First off, 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 -Pause at the Eccentric point (the point of full flexion, or most tension) during each exercise. In short this will deliver the best results.

Instructions:

Beastmode Leg Day with Chest & Shoulders Circuit Training with the 5DollarGym
Bamboo Walking Lunges 25' x 4
Romanian Deadlifts
Bamboo Bar Back Squat
Leg Extensions
Hip Adduction
Hip Abduction
Butt-Ups
Russian Twist 
  • 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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5DollarGym makes exercise available to everyone. Evolved from the spirit of Shaolin QiGong, monks would create heavy objects to lift crafted from stone. I have adapted these ancient methodologies to make things more kosher and home friendly for everyone to enjoy. 
 



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Ninos Ibraham

Ninos Ibraham has over 10000 hours of training in QiGong, Yoga, Bodybuilding, Weightlifting, Nutrition, Body Mechanics, The Human Movement System, Eastern Psychology. Ninos Used to weigh in at almost 400lbs over a decade ago. With research into nutrition, human movement science, martial arts and yoga, Ninos had an amazing 200 lb weight loss in 9 months. What makes it more amazing is that Ninos did this without the aide of doctors, personal trainers, surgical procedures, and magic weight loss pills. Ninos has been a plant based vegan athlete 95 % of the time over the last 11 years.

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