Hi! Jono here! Co Founder and Director at Fitness Education Online!
Whenever I program a Bootcamp workout, I want to make sure it’s as “functional” as possible. Now “functional” is going to mean different things to different people – a “functional” workout to one individual may not be a functional workout to another individual. However in a Bootcamp setting we want to try and come up with something that will be functional to “most” people in the class and the easiest way to do that is with this formula
- Multiple Planes
- Multiple Chains
- Multiple Positions
When it comes to “planes”, most Bootcamp Instructors overdo the “sagittal plane” and rarely include exercises in the “frontal” or “transverse” plane.
When it comes to “chains” most Bootcamp Instructors overdo the “anterior” chain and rarely include exercises in the “posterior” chain.
When it comes to “position” most Bootcamp Instructors over the “standing” position.
And the reason being… sagittal, anterior, standing exercises are really quick and easy to do in Bootcamp with no equipment…
But…
It may not be the functional way to train… and it’s really easy to throw a few exercises in to cater for the multiple plane, chain and position…
In this blog I want to talk about how to make sure you’re including posterior chain exercises in your workouts!
Posterior Chain Exercises for Bootcamp
Using the posterior chain is a little harder to do if you have no equipment… So I would recommend investing in some equipment (or if you teach at a gym – using some of their equipment)… My favourite posterior chain exercises are
- Kettlebell Swings: if I have access to Kettlebells I will program them into pretty much every Bootcamp workout I do
- TRX Row: if i have access to a TRX I will program them into pretty much every Bootcamp workout I do
If I don’t have access to Kettlebells or TRX… a couple of my other go to’s are
- Bodyweight Hip Thrusts (for lower body)
- Bodyweight Supermans (for upper body)
Note: These are just some examples… there are plenty of other options
E.g. Bent Over row variations
Resistance Band Row
Kettlebell Bent Over Row
Powerbag Bent Over Row
Dumbbell Bent Over Row
Dumbbell Renegade Row
E.g Deadlift Variations
Resistance Band Deadlift
Single leg Kettlebell Deadlift
Single leg Powerbag Deadlift
Single leg Dumbbell Deadlift
Single leg Medicine Ball Deadlift
(note: the reason i’m mentioning single leg options is because usually in a Bootcamp setting your weights won’t be heavy enough for a traditional deadlift… e.g. I can deadlift about 80-90kgs… so my deadlift a 12-16kg kettlebell won’t cut it… BUT me doing a single leg 16kg kettlebell deadlift is actually challenge because now i’m also focusing on balance / stability etc)
E.g. Band / TRX variations
Resistance Band “T’s”, “Y’s”, Pull Aparts etc
TRX “T’s”, “Y’s”, Hamstring Curls etc
Example of a Balanced Bootcamp Workout
22min AMRAP
22 Squat Variation
22 Lunges Variation
22 Kettlebell Swings
22 TRX Rows
22 Push Ups
22 Single Leg Hip Thrusts
1 x 10m Side Shuttle Run
3 Posterior Based Exercises (Swings, Rows and Hip Thrusts) and 3 Anterior Based (Squats, Lunges and Push Ups)
Or… if for whatever reason you can’t include posterior chain exercises in your major workout – you can include a 5min posterior chain ‘finisher’.. Something like
5min Workout
30sec Single Leg Hip Thrusts (Left)
30sec Single Leg Hip Thrusts (Right)
30sec Hip Thrust Hold
30sec Superman Alternate Arm and Leg (left)
30sec Superman Alternate Arm and Leg (right)
30sec Superman “hold”
Repeat twice = 6min Posterior Chain Workout
Jono Petrohilos
Online Course Creator I 2020 Fitness Australia Educator of the Year
Jono is the co-founder and director at Fitness Education Online.
Fitness Education Online is one of the leading providers in the world when it comes to delivering online education to Fitness Professionals, providing over 30 registered CEC courses.
Fitness Education Online is also the admins of the largest Facebook Group in Australia / New Zealand for Fitness Professionals (Fitness Education Online Community Facebook Group)
Jono is also a qualified Exercise Physiologist, best selling author (The Bootcamp Blueprint), and the host of the successful podcast “Fitness Education Online Podcast”.
Jono is the current 2020 Fitness Educator of the Year (awarded by Fitness Australia)
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