We’ve all seen the guy at the gym with big arms and upper body features, yet has to wear pants to cover up his chicken legs. Don’t be that guy. By training your body to work together as one unit (the way it was meant to) you will not only turn heads, but feel healthier as well.

One of the biggest parts of that unit is the posterior chain, which is basically just the muscles, tendons, and ligaments on the backside of the body. Gluts and hamstrings are the big pieces to this workout, which will burn a ton of calories and keep that chain working together.

The Workout:

Squats- 4 sets 5 reps @ 70%

Deadlift- 2 sets 6 reps

Back extensions- 4 sets 8 reps

Single leg curls- 3 sets 8 reps

Core Circuit- leg raises, trx crunches,  Russian twists x 20 each.