Warmup Posterior Chain @fit.for.hiking.lifestyle Enduro Add-ons Hiking Series

Описание: 🛑 Always listen to your body and modify or stop any pose that causes discomfort or pain.

Read below in preparation for the exercises included in this training session.

Equipment: None

Kang Squat
How:
Hinge forward into a good-morning position, then drop into a squat, stand up, and finish with another hinge.
Why:
Primes your hips, hamstrings, and quads while teaching smooth transitions between hinging and squatting, exactly what hiking terrain demands.

Reverse Fly
How:
Bend at the hips, arms hanging down, then raise your arms out to the sides like wings.
Why:
Activates upper back and rear delts to improve posture and pack carrying mechanics.

Good Morning
How:
With hands behind head or on hips, hinge forward with a straight spine, then stand tall.
Why:
Warms up hamstrings, glutes, and lower back, key for uphill climbs and long descents.

Gorilla Row
How:
Take a wide stance, hinge forward, place dumbbells between feet but for warmup no dumbbells, row one arm at a time.
Why:
Engages lats, mid-back, and core while keeping you in a hinged position, great for stability on uneven terrain.

Romanian Deadlift
How:
Hinge at the hips with soft knees, lower weights down your thighs but for warmup use bodyweight only, then stand tall.
Why:
Activates posterior chain (glutes and hamstrings) and builds balance for technical trail footing.

Fire Hydrant (Switch Side)
How:
On hands and knees, lift your knee out to the side, pause, lower, and repeat.
Why:
Turns on the glute medius, your key stabilizer for ankle protection and side-to-side terrain control.

Glute Bridge
How:
Lie on your back, feet planted, lift hips by squeezing glutes, lower with control.
Why:
Wakes up glutes and reduces low-back compensation, helping you hike stronger and safer.

Alternating World’s Greatest Stretch
How:
Step into a deep lunge, rotate toward your lead leg, reach overhead, switch sides.
Why:
Mobilizes hips, thoracic spine, hamstrings, and ankles, full-body prep for stride efficiency.

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This video is recorded using iphone 17 Pro and @inshotapp to edit the video.

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What is periodization in Longevity – Train to Hike for Life?
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Blog (explaining how the workout should be scheduled, etc)
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