Posterior area routine for men

Smart Fit

This routine is designed to be performed with minimal equipment, aiming to be suitable for home workouts or for individuals with limited time to exercise. The equipment needed for this type of training includes only bands, dumbbells, ankle weights, and body weight. This training program will consist of three stages divided into warm-up, central phase, and recovery phase. It will begin with a 5-minute warm-up. The central phase will consist of two blocks of 4 exercises, with four rounds each (sets) having a micro-pause at the end of each round of 90 to 120 seconds. A micro-pause of up to 10 seconds will also be taken when transitioning from one exercise to another, and at the end of each block, a macro-pause of up to 3 minutes for recovery will be included. The recovery phase will last approximately 10 minutes.

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WARM-UP: it will consist of performing jumping jacks at a moderate speed aiming for proper joint lubrication and raising body temperature.
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CENTRAL PHASE (SECOND BLOCK): 4 exercises will be performed targeting the posterior body area, emphasizing the large muscle groups in this area.
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RECOVERY PHASE: will consist of stretching the muscle groups of the lower and upper body, each of these stretches will be performed actively, meaning no support will be used for muscle elongation, and each stretch will last 7 to 12 seconds.