Deadlift and Posterior Chain

The deadlift is a compound exercise that involves lifting a loaded barbell or bar from the ground to the level of the hips, then lowering it back to the ground. To perform a deadlift, stand with your feet hip-width apart, with the barbell over the middle of your feet. Bend at the hips and knees to grip the bar with your hands just outside your knees. Keep your back straight, chest up, and shoulders back. Engage your core and drive through your heels to lift the bar by extending your hips and knees. Stand fully upright with the barbell in front of your thighs. Reverse the movement to lower the bar back to the ground, maintaining control throughout.

Stand with feet shoulder-width apart, placing a barbell across your upper back and shoulders. Keep your chest up and core engaged. Hinge at the hips by pushing your hips backward while maintaining a slight bend in your knees. Lower your torso forward until it is nearly parallel to the ground, feeling a stretch in your hamstrings and glutes. Keep your back flat and avoid rounding your spine throughout the movement. To return to the starting position, drive through your hips and straighten your torso, squeezing your glutes at the top. Maintain controlled movement and proper form to prevent injury.

Use an assisted machine to perform pull-ups and build the necessary strength.

To perform reverse hyperextensions, lie face down on a hyperextension bench with your hips positioned at the edge. Secure your legs under the pads or supports. Keep your arms crossed over your chest or behind your head. Engage your glutes and lower back muscles to lift your legs and hips upward, extending your hips and legs behind you in a controlled manner. Avoid using momentum; focus on muscle engagement. Slowly lower your legs back to the starting position, maintaining control throughout. Keep your neck in a neutral position and avoid overarching your lower back during the movement.

To perform Hanging Leg Raises, find a pull-up bar or any sturdy overhead bar. Grip the bar with an overhand grip, hands shoulder-width apart. Hang from the bar with your arms fully extended and your legs straight. Engage your core and, keeping your legs straight, lift them up in front of you until they are parallel to the ground or higher, if possible. Slowly lower your legs back to the starting position, maintaining control throughout the movement. Avoid swinging or using momentum to lift your legs.

Hold heavy dumbbells or farmer's walk handles at sides, walk for distance or time.

Creating wave patterns with heavy ropes.

Hold a plank position on your forearms to engage the core muscles.