IRON Series 30 Min Posterior Chain Workout - Glutes, Hamstrings, Back | 13
By Caroline Girvan
38 mins 18 secs
Added Oct 16, 2025
Join Caroline for an intense, no-repeat posterior chain workout designed to strengthen your entire back, hamstrings, and glutes. This intermediate-level session requires heavy dumbbells (specified weights for different exercises), a chair, a mat, and a glute band.
You'll focus on building strength and stability through a variety of exercises, including Romanian deadlifts, renegade rows, and hip thrusts. Remember to warm up for at least five minutes and ease into those first reps to get the most out of this challenging full-body workout!.
Focus Areas
Benefit Strength
For building muscle, stability, and physical endurance.
Focus Area Full Body
A well-rounded practice that engages and stretches all major muscle groups.
Focus Area Hips
Workouts with an emphasis on hip-opening poses to release tension and increase mobility.
Focus Area Hamstrings
Designed to safely increase flexibility and length in the back of the legs.
Focus Area Lower Back
For strengthening supporting muscles and gently relieving lower back pain and stiffness.
Focus Area Upper Back
To target posture, release tension between the shoulder blades, and open the chest.
Focus Area Core & Abs
A targeted workout for the abdominal and oblique muscles.
Focus Area Legs & Glutes
To strengthen and tone the quadriceps, hamstrings, and gluteal muscles.
Difficulty Intermediate
For those with a solid foundation who are ready to explore more challenging poses and flows.
Pace Intense / Challenging
A vigorous, physically demanding class designed to build heat and push your limits.
Props Chair
An accessible workout that utilizes a chair for support in various seated and standing poses.
Props Dumbbell
Props focus area
No specific poses listed - This is a general yoga practice focusing on the areas shown.
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