Posterior Chain Strength Training
The 12” plyo box or step is one of the best tools we have in the gym for improving low body strength and endurance in total beginners but it’s also a great way to improve back strength from top to bottom (also known as posterior chain strength).
The plyo box exercises in this workout will help you improve upper back and lower back strength as well as deep abs strength (the TVA - deepest layer of your core). These exercises also improve butt strength and stability as well as strength of smaller calf, rear shoulder and tricep muscles. Posterior chain work is also amazing for posture, health and a better looking backside.
Workout and Tips
Start with a good cardio and mobility warm up then perform the 4 prep moves listed below one time making sure to focus on good form for any number of reps you feel you need to prep back, core, and glute muscles for good movement.
Movement Prep Exercises
Standing Band Flys
Standing Band Hip Extensions
Leg Lower Variations
Dying Bug Extensions (Reverse Birddog)
Continue with 8-12 reps of the exercises listed below in Supersets, Trisets or Giant Sets.
Workout Exercises
Step ups
Single Leg row
Incline Plank Hip Extensions
Incline Renegade rows
Bulgarian Split Squat
Hip Extensions
So you can combine 2 exercises for 4 rounds then 2 more and so on or you can do 3 exercises for 4 rounds and then 3 more for 4 rounds. You can also do all 6 exercises in a giant circuit for 3-4 rounds. Rest in between sets should be anywhere between 20-40 seconds.
Plyo Box Gear Options
There are so many options when it comes to Plyo Boxes from various heights to different materials, sizes and price ranges. My box is the DIY option but if you’re not into building your own step up box you can get a Step Aerobics Bench, High Density Foam Box, Adjustable Platform, or Easy to Asemble Plyo Box. You can also use stairs, a park bench, a sturdy chair or garden bench or low concrete wall. I’ve used ALL these options and they all work well as long as you do the exercises with good technique.
Workout Tips & Tricks
All the exercises in this workout are about intermediate level and I shared plenty of ways to modify them in the workout video but maybe you need a bit more help with modifications. The list below covers more options for beginners or those with gear and time limitations.
Dumbbells step ups too hard on your balance? Just use your bodyweight
Bench pushup still too challenging? Do them on a counter or wall
Can’t do Bulgarians? Do reverse lunges with weight or no weight instead
Balance an issue on single leg rows? Try with just your back toe on the floor
Step ups not working for you yet? Wall sit or squat with db curls is a great alternative
Renegade rows hurt your back? Do the bent over row until you get stronger
Stay Focused On Solutions for Consistent Workouts!
There are countless ways to modify every single variable in a workout from equipment used to loads, reps, sets, rest periods, exercise pairings and so much more. If you want results you will always find a way to get it your workouts done!
