11/15/2024 – Workout of the Day (Posterior Chain Strength)

Hello! I’m Adam Kemp, and today’s workout of the day emphasizes mobility, posterior chain strength, and core stability through a thoughtful combination of dynamic stretches and strength-building movements.

Inspired by Philippians 4:19, this session serves as a reminder that we are provided with all we need to grow stronger, both physically and spiritually.

Each exercise is designed to build functional fitness while fostering a sense of gratitude for what the body can accomplish.

The session begins with a comprehensive mobility warm-up to prepare the joints and muscles for the main posterior chain exercises.

Following the warm-up, the workout focuses on compound lifts, unilateral movements, and core engagement, ensuring a balanced, effective routine that supports strength, coordination, and endurance.

Quick Workout Summary

This workout balances mobility, strength, and stability, providing a practical session to build functional fitness and foster mental and physical resilience.

• Focus on Mobility First: The warm-up is critical for improving flexibility and preparing the body for heavier lifts. Move through each exercise with intention and control.
• Prioritize Form Over Load: Particularly with the trap bar deadlift and reverse lunge, focus on proper technique to ensure safe, effective movement.
• Engage the Core: Core activation is key for stability in all exercises, especially in dynamic movements like the downward dog toe taps and prone supermans.
• Channel Gratitude: Reflect on today’s verse by appreciating the body’s ability to move, adapt, and grow stronger.

Superset 1

• 1A) Reverse Lunge (12-10-8-6 each leg)
• 1B) Downward Dog Toe Taps (4×20)

Superset 2

• 2A) Trap Bar Deadlift (4×10)
• 2B) Dumbbell Prone Supermans (4×10)

Workout of the Day (11/15/2024)

This strength-focused session is built around supersets that target the lower body and core, emphasizing controlled, powerful movements.

Warm-Up: Mobility Routine

This 10-exercise mobility warm-up sequence primes the body for movement by improving flexibility, joint range of motion, and muscle activation.

Perform 10 reps of each exercise (each side for unilateral movements) to prepare the body for strength training.

1. Cat-Cow: Activates the spine, improving mobility and posture.
2. Thread the Needle + Rotation: Opens the thoracic spine and shoulders.
3. Frog Pose – Rock Back: Loosens the hips and groin.
4. Child’s Pose to Cobra: Warms up the spine and stretches the core.
5. Adductor Rock Back: Targets inner thighs for improved hip mobility.
6. Runner’s Lunge & Rotation: Engages the hips, quads, and spine.
7. Scorpions: Activates the lower back and stretches the chest.
8. 90-90 Hip Swivel & Forward Fold: Improves hip flexibility and rotational strength.
9. Thoracic Spine Open Books: Focuses on spinal rotation and upper back mobility.
10. Rock & Roll Pancake Forward Fold: Loosens hamstrings and improves spinal flexibility.

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Superset 1

1A) Reverse Lunge

Sets & Reps: 4 sets (12, 10, 8, 6 each leg)
The reverse lunge is a simple single-leg exercise that strengthens the glutes, hamstrings, and quads while improving balance and hip mobility. It’s excellent for building functional strength and stability.

• Progression: Add dumbbells or increase range of motion.
• Regression: Reduce depth or perform stationary lunges.

1B) Downward Dog Toe Taps

Sets & Reps: 4 sets (20 reps total)
This dynamic movement stretches the hamstrings and shoulders while engaging the core and improving mobility. The flowing nature of the exercise helps transition smoothly into the next set.

• Progression: Add a pause at each tap or increase speed for fluidity.
• Regression: Limit range of motion or hold a downward dog position.

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Superset 2

2A) Trap Bar Deadlift

Sets & Reps: 4 sets (10 reps)
This compound movement targets the posterior chain, including the glutes, hamstrings, and lower back, while engaging the core for stability. The trap bar deadlift is excellent for building full-body strength and power.

• Progression: Increase weight or add a power shrug at the top of the lift.
• Regression: Use lighter weight or perform Romanian deadlifts.

2B) Dumbbell Prone Supermans

Sets & Reps: 4 sets (10 reps)
This back extension exercise strengthens the lower back, glutes, and shoulders, promoting spinal stability and posture. It’s a crucial movement for a strong, resilient posterior chain.

• Progression: Use heavier dumbbells or hold the top position longer.
• Regression: Perform without dumbbells, focusing on form and control.