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Posterior Maintenance Workout

Here is a workout routine to strengthen your glutes, hamstrings, and back

By: Mitch Kramer

This workout focuses on the maintenance of the major muscles on the backside of the body including the lats and rhomboids, glutes and hamstrings, calves, delts, leg adductors and abductors. We are neither building mass nor endurance during this workout, but rather maintaining the strength of the body. This workout is best used for in-season athletes or recovery days.

Equipment Needed:

  • Dumbbells

  • Handle or loop bands

  • Hip bands


  • Knee Hugs x 20 yards

  • Side Lunges x 20 yards

  • Single Leg Walking Toe Touches x 20 yards

  • Prone Scorpions x 6 each side

  • Supine Leg Kicks x 10 each leg

  • Band Lateral Steps x 15 yards each direction

  • Band Pull Aparts x 15

  • Band External Rotations x 15

  • Jumping Jacks x 20-30 seconds


Rest = break for 30 seconds between exercises (A & B’s).

Break up to 1-2 minutes maximum between supersets. (1, 2, 3 etc.)

1A. DB RDL’s: 3 x 10-12

1B. DB Upright Row: 3 x 10

2A. Band Donkey Kicks: 3 x 10 each leg

2B. DB Rear Delt Fly: 3 x 10

3A. DB Calf Raises: 3 x 10-12

3B. DB Reverse Fly: 3 x 10

4A. Band Hydrants: 3 x 10 each leg

4B. DB Bent Over Row: 3 x 10 each arm

5A. Band Leg Adduction: 3 x 8 each Leg

5B. Band Glute Bridges: 3 x 30-45 seconds


Hold each stretch for 15 seconds - two times.

  • Butterflies

  • Figure 4’s 

  • Frog stretch

  • Cobra pose

  • Thread the needles

  • Left over right and right over left standing toe reaches


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