# 30 min FUNCTIONAL Posterior Chain and Core Strength Training

Canonical watch page: https://twitch-nude.com/watch/30-min-functional-posterior-chain-and-core-strength-training-v455293

Language: en

Published: 2026-08-06T09:00:06+00:00

Source creator: Kaleigh Cohen Strength

Duration: 1968 seconds

## Description

This workout focuses on the posterior chain, including the glutes, hamstrings, back, and rear shoulders, while also challenging your core to improve stability, balance, and total-body strength. 

These muscles play a vital role in everything from lifting and carrying to walking, climbing stairs, and maintaining healthy posture.

A strong posterior chain helps improve movement efficiency, reduce the risk of injury, and support better performance both in workouts and daily life. Combined with focused core exercises. 

Stay consistent, focus on quality movement, and enjoy the benefits of a stronger, more capable body. 

30-MINUTE LOWER BODY WORKOUT STRUCTURE AND EXERCISES EQUIPMENT NEEDED 
- DUMBBELLS- I used a range from 15lbs to 25lb & 35lb
- EXERCISE MAT

OPTIONAL EQUIPMENT
-EXERCISE BENCH OR STURDY CHAIR


STRUCTURE:
2 CIRCUITS OF 7 EXERCISES REPEATED 2X
28 EXERCISES TOTAL
WORK: 40 SECONDS
REST: 20 SECONDS


EXERCISES
-ROMANIAN DEADLIFT
-RENEGADE ROW 
-DUMBBELL SWING 
-GLUTE BRIDGE HEELS UP 
-PLANK DUMBBELL DRAG DRAG 
-PRONE IYT
-BEAR CRAWL REAR DELT FLYS
-INCLINE ROW
-SINGLE-LEG ROMANIAN DEADLIFT (L&R)
-FEET ELEVATED GB
-SEATED CALF RAISES
-SINGLE-LEG HIP THRUST (L&R)

I am so glad you joined me for this workout! It's always better to workout with a friend!  

Kaleigh 

Finisher ????https://youtu.be/g12oo9TOQ0o?si=XlNjBFF4ViGx2_9D
Don't forget to stretch! ????https://youtu.be/TvVTgTxh_dg?si=DP1W6yB48IdeDo7S

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Some of the links listed above are affiliate links and if you make a purchase through the link, I may make a small commission, this is free for you, but really does help support these workouts for you! Thank you in advance, it is very much appreciated!
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???? DISCLAIMER ???? When beginning any fitness workout or regimen, it is essential to consult your physician to ensure this program is right for you. Do not start this program if your healthcare provider advises otherwise. Any exercises or information on this channel, through videos or comments, is to be used at your own risk. Kaleigh Cohen Fitness will not be responsible or liable for any harm, damage, or injury as a result of any information provided.

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