Back to the Future

A futuristic 30-minute posterior focused functional workout!

Shoot Location: cmmngrnd, Vancouver, B.C.
Clothing Courtesy: Lolë

Hannah Fletcher
Photo: Todd Duncan

It’s been quite an interesting year in the fitness industry. As a result of the pandemic, fitness companies were pushed to pivot fast; the future we thought we’d see five years from now has arrived! Here we are, virtual and in-person fitness trainer hybrids!

Personal trainers are busier than ever as technology continues to advance, and the importance of health and wellness continues to trend. In this high-tech world people are sitting more and more and it’s becoming increasingly important to counter this and build up that posterior chain! Let’s create a better future for you and focus on the back side of the body now.

Warm-up (6 minutes)

45 seconds of each exercise including: bridges, inch worm to plank walk-outs, spiderman lunges with T-spine rotation, alternating scorpion stretches, alternating single-leg hip hinges, alternating 90/90 stretch, supermans.

Circuit (rep-based)

  • Exercise 1 x 30 reps
  • Exercise 2 x 10 reps
  • Exercise 3 x 30 reps
  • Exercise 4 x 10 reps per side
  • Exercise 5 x 20 reps
  • Repeat 4 times

Do you want to add intensity?
Try timing yourself on your first set, start to finish, with no rest. Then on your second, third and fourth sets try beating that time as much as you can. Your reward is applying that time difference to your rest period! *Note: don’t compromise your form or range of motion for speed.

1. Hip Thrust

(medium to heavy weight)

Start with your back on the bench. Place yourself so the bottom of your shoulder blades hit the edge.

Get into a bridge position with your hips high and your spine straight. Tighten your core and hold this straight-spine position for the duration of the exercise.

With the weight on your hips, squeeze your glutes as hard as you can and lower your hips halfway. Continue to squeeze your glutes and engage your core as you press those hips back up.

Repeat. *Regress this exercise by doing it weightless or switch it to a bridge on the floor.

2. Bent-over Reverse Fly to Front Raise

(light weight)

With your feet hip-width apart, hold the dumbbells at your side. Keeping your spine neutral, hinge your hips back.

Allow the legs to bend slightly (as needed) and contract your hamstrings, glutes and core as you hold this position for the duration of this exercise.

Add a reverse fly: lift your arms out to the side while keeping them aligned to your shoulders with a micro bend at the elbow. Pull the arms back just past your shoulders squeezing your rear deltoids and then release the arms back down slowly.

Maintaining this same isometric hold in the body, switch to a front raise: the arms stay straight and reach up to the front at about shoulder height.

Continue to alternate these two arm positions. *Regress this exercise by using a light, long band. Place the middle of the band under your feet and hold on to the ends. Adjust the tension as needed.

3. Kneeling Hip Thrust with Dumbbell Swing

(medium weight)

Start with your knees hip-width apart on a mat in a tall position with dumbbells at your side. The feet can be flexed or relaxed.

Keep your spine neutral and contract your core, glutes and hamstrings as you hinge your hips back.

Thrust the hips forward to the same tall position you started with. As you thrust, let the arms swing forward (the swing is generated from the power of the hip thrust).

Repeat. *Regress this exercise by practicing without weights.

4. Bent-over Single-leg Squat into Donkey Kick with Narrow Row

(medium weight)

Start with your feet hip-width apart and hold the dumbbells at your side. Shift your bodyweight to the right leg by either lifting your left foot back or by resting the left toes gently on the ground.

Keep your spine neutral, hinge your hips back to a 45-degree angle and squat down. Hold and lift the left leg back into a donkey kick (contract your core, glutes and hamstrings).

Hold the leg at the top and add a bent-over row.

Pull the shoulders down from the ears and squeeze the shoulder blades together. Pull your arms back keeping the elbows tight to the body. Then as you lower the arms back to your sides, lower the donkey kick leg to its resting position.

After completing 10 reps, repeat on the other side. *Regress this exercise, place your hand on a bench to support your balance and do one arm at a time.

5. Frog Reverse Hyper Hold Openers

Lay on a box or bench with your hips off the edge (align to where the hip hinges).

Hold the box tight with your arms, contract your core and bend your legs so there is no contact with the floor.

Squeeze your glutes as hard as you can and lift the legs to hip height (or as high as you can). Hold the legs here, and glide both the knees and feet open, and then bring them back into hip width apart.

Slowly lower the legs, without touching the floor, and repeat. 

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Photography by Todd Duncan

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