Week 41: Strength of the Posterior Chain

Theme: Strength of the Posterior Chain Strength: Glute Bridge Progression Lie on your back, knees bent. Lift your hips toward the ceiling, squeezing your glutes at the top. Hold 5 seconds. Lower. Onc...

Theme: Strength of the Posterior Chain Strength: Glute Bridge Progression Lie on your back, knees bent. Lift your hips toward the ceiling, squeezing your glutes at the top. Hold 5 seconds. Lower. Once easy, progress to single-leg bridges: one leg extended, hinge on the other. 4 sets of 12 reps (or 8 per side, single-leg) Source: Dudley Allen Sargent — Universal Physical Education (early 1900s) Walking: Hill Walk Find any route with incline. Walk 35 minutes including as much uphill as possible. Every hill you conquer is posterior chain work — glutes, hamstrings, calves all engaged. 35 minutes with incline focus, 3 times this week Source: U.S. Army — Manual of Physical Training (early 1900s) Stretching: Happy Baby Pose Lie on your back. Draw both knees to your chest. Hold the outer edges of your feet (or the backs of your thighs). Gently pull your knees toward your armpits. Rock slightly side to side. Hold 1–2 minutes. 5 minutes Source: Hatha Yoga Pradipika (classical translation) Mindset: What Supports You "A tree grows upward because it grows downward first." — Yogi Ramacharaka Reflection: Who or what supports your health practice? Have you thanked them this year? Source: Yogi Ramacharaka — The Science of Breath (1905) Challenge: Walk up every set of stairs you encounter this week — no elevators.