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Home Workout Series
Home Workout Series #4: Posterior Chain
March 30, 2020 | by Fortius Sport & Health

In time like these, physical and mental health are a top priority.

While our doors are temporarily closed to protect the health of our community, we asked our coaches to put together some of their favourite workouts to help you stay active at home. Did you miss workouts #1 – #3? Scroll to the bottom of this page to check them out!


By Strength & Conditioning Coach Paul Tighe

This posterior chain workout focuses on strengthening your glutes and hamstrings. Complete as one circuit.

1. Prone Superman: 3 SETS x 8 REPS (5 SECOND HOLD AT THE TOP)

  • Reach arms and toes out as far as you can
  • Control on the way up and back down

2. GLUTE BRIDGE: 3 SETS x 10 Reps

  • Push up evenly with both feet
  • Go up for a count of 2 and down for a count of 2
  • At the top: shoulder, hip and knee should be in a straight line
  • Harder: Progress to a single leg glute bridge for 8 per side


  • Start with heels close to the bum
  • At the top: shoulder, hip and knee should be in a straight line
  • Walk heels out as slowly as possible while keeping hips high
  • Hips should not touch the floor