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Upper Body & Posterior Chain Focus

After multiple running sessions today, your legs need recovery time, especially your quads, glutes, and abs which were trained recently. This upper body and hamstring-focused workout targets the muscle groups that are ready to train while giving your overworked areas proper rest. Perfect timing to build balanced strength while your lower body recovers.

Created by

shridhar

Workout Breakdown

Warm-up

Cat-Cow Stretch

1 set × 60s

Hip Circle

1 set × 10 reps

Chest/Shoulder Stretch (Partner-Assisted)

1 set × 30s

Wrist Flexibility Stretch

1 set × 30s

Main Workout

Push-Up

1 set × 4×12 reps

4 circuits

Row (Bent-Over) - Barbell

1 set × 10 reps

Overhead Press - Barbell

1 set × 8 reps

Deadlift (Single-Leg Romanian)

1 set × 3×8 reps

3 circuits

Bicep Curl - Dumbbell

1 set × 12 reps

Lateral Raise - Dumbbell

1 set × 12 reps

Side Plank

1 set × 30s

Cool Down

Lat Stretch (Side-Lying)

1 set × 45s

Hamstring Stretch (90/90)

1 set × 45s

Spinal Twist

1 set × 60s

Neck Stretch (Lateral)

1 set × 30s