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TRAINERSEYEHW12-049 · 12 MIN
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Posterior Chain Home

HW12-049 · Variation 1 · HW49

Prioritise hip extension and posterior-chain control while preserving enough low-load work to manage fatigue.

1Prepare2 min
→
26 stations × 45 s2 rounds
→
3Recover1 min
12:00
total remaining · pauses excluded
Ready · preparation first
Work targets are caps, not a requirement to keep moving.

Your exercises

Work 1 → 6 in order, twice · each 45 s station = up to 30 s work + at least 15 s transition

1Chair / counter
Illustration coming soonSupported single-leg hinge

Supported single-leg hinge

2 × 2–3 reps / side

Soften the knees and send the hips back. Keep any load close; stop before the trunk position becomes difficult to control.

Hip-hinge strength
2Floor / mat
Illustration coming soonGlute bridge

Glute bridge

2 × 5–8 controlled reps

Move through the hips with the ribs quiet. Stop the range before the lower back takes over; lower slowly.

Posterior-chain control
3Towel
Illustration coming soonStanding self-resisted towel row

Standing self-resisted towel row

2 × 5–8 controlled reps

Stand steadily and oppose one hand with the other through the towel. Move slowly without leaning back or anchoring to a fixture.

Pulling / self-resistance
4Bodyweight
Illustration coming soonStationary split squat

Stationary split squat

2 × 2–3 reps / side

Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward.

Knee-dominant strength
5Floor or mat
Illustration coming soonFloor plank shoulder tap

Floor plank shoulder tap

2 × 2–3 reps / side

Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support.

Trunk control
6Bodyweight
Illustration coming soonLow-impact boxer step

Low-impact boxer step

2 × 15–25 s comfortable rhythm

Use a pace and route that keep steps controlled. Do not chase speed or breathlessness; leave space to slow down.

Locomotion / conditioning

Coaching & session plan

HW12-049 · Posterior Chain Home

01 Prepare · 00:00–02:00

  • Easy march or seated march · 60 sBegin slowly and check your space.
  • Comfortable movement rehearsal · 60 sUse easy versions of the first two stations; extend preparation when needed.

Readiness comes before the clock. Take extra preparation or pause whenever needed.

02 Main work · 02:00–11:00

Follow exercises 1–6 in order, twice. Each 45 s station holds up to 30 s work and at least 15 s recovery or transition.

Effort: 5–7/10; finish with 2–4 good repetitions in reserve. These are 12 station exposures, not 12 maximal strength sets.

03 Scale & progress

Use the easier option named on the exercise card, shorten the lever or range, and stop the work early. Pause the clock when additional recovery or setup time is needed.

Repeat this selection until the target can be completed with stable technique on two occasions. Then change one variable only: range, repetitions within the time cap, or modest resistance. Never progress just to fill the timer.

04 Recover · 11:00–12:00

  • Easy walk / march and settle · 60 sEase the pace; do not stop abruptly if still breathing hard.

Exercise cues, sides & easier options

1
Supported single-leg hinge · 2–3 reps / side

Soften the knees and send the hips back. Keep any load close; stop before the trunk position becomes difficult to control. Match both sides; the displayed dose is per side. Use about 3 s per repetition and up to 5 s to change sides; the cap includes both sides.

Easier: Wall-target hip hinge

2
Glute bridge · 5–8 controlled reps

Move through the hips with the ribs quiet. Stop the range before the lower back takes over; lower slowly. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.

Easier: Glute bridge hold

3
Standing self-resisted towel row · 5–8 controlled reps

Stand steadily and oppose one hand with the other through the towel. Move slowly without leaning back or anchoring to a fixture. Use about 3 s per repetition unless a slower tempo is written. Stop when the target is reached.

Easier: Self-resisted one-arm row

4
Stationary split squat · 2–3 reps / side

Keep the whole foot supported. Bend within a controllable range, then stand without bouncing or collapsing inward. Match both sides; the displayed dose is per side. Use about 3 s per repetition and up to 5 s to change sides; the cap includes both sides.

Easier: Chair sit-to-stand

5
Floor plank shoulder tap · 2–3 reps / side

Breathe throughout and keep the pelvis quiet. Shorten the lever or range before the back arches or the shoulders lose support. Use about 3 s per repetition and up to 5 s to change sides; the cap includes both sides.

Easier: Dead-bug heel tap

6
Low-impact boxer step · 15–25 s comfortable rhythm

Use a pace and route that keep steps controlled. Do not chase speed or breathlessness; leave space to slow down. Not a speed test. Recover for the remainder of the station.

Easier: reduce range, resistance or work time.

Before you start

Equipment: Chair / counter; Floor / mat; Towel; Floor or mat

Inspect supports and clear the floor. Chairs, steps and benches must not tip or slide. No improvised doorframe anchors, glass weights or unverified hanging supports.

Choose a controllable range and modest effort. Stop for sharp pain, dizziness, chest discomfort or unusual breathlessness.

Stop any movement that causes sharp or increasing pain, dizziness or unusual breathlessness. No pain, calorie-burn or injury-prevention outcome is guaranteed.