Posterior Chain Prep – IoM Program Builder

ULT
Leg Swings

reps 10

- Mobilization of the LHPC/lower extremities - Promotes blood flow, increase temperature and increased heart rate.

Set	Reps
1	10

UMT
Lateral Step Over

reps 10

Take your legs through your hips' entire range of motion.

Set	Reps
1	10

UMT
Prone T-Spine Rotation

reps 3-5 per side

Set	Reps
1	3-5 per side

ULT
Cat Cow

reps 10

Set	Reps
1	10

LLT
Mountain Climbers

reps 10

Set	Reps
1	10

ULT
Superman

reps 10

Set	Reps
1	10

LLT
Banded Floor Bridge Glute Activation

reps 10

Glue all notches of your spine to the floor and tuck your pelvis to initiate the movement to avoid recruiting your hamstrings.

Set	Reps
1	10

ULT
Donkey Kick

reps 12-15 per side

Do not arch your lower back during the kick. Keep foot flexed and maintain belly button to spine. Reach back and poke the juicy part of the glute to get feedback about whether you are engaging or not. It can help establish your mind to muscle connection.

Set	Reps
1	12-15 per side

You may combine the donkey and hydrants in one fluid motion

LLT
Fire Hydrants Banded

reps 12-15 pers side

Set	Reps
1	12-15 pers side

ULT Leg Swings reps 10

UMT Lateral Step Over reps 10

UMT Prone T-Spine Rotation reps 3-5 per side

ULT Cat Cow reps 10

LLT Mountain Climbers reps 10

ULT Superman reps 10

LLT Banded Floor Bridge Glute Activation reps 10

ULT Donkey Kick reps 12-15 per side

LLT Fire Hydrants Banded reps 12-15 pers side