Posterior Chain Punisher with Anika Erickson (she/her)

Posterior Chain Punisher with Anika Erickson (she/her)

Warm-Up (flow through 2-3 x)

  • World’s greatest stretch x5 each leg 
  • Banded clam shells x15 each leg 
  • Hip CARS x5 each leg 
  • Banded glute bridge x15 
  • Scap Pull ups x12 


  • Sumo Deadlifts - work up to top set of 6 reps (4-5 sets!) 
  • RDL’s - 3 working sets of 6-8 reps, use 1-3 sets to warm up to your working weight
  • Wide walking lunges 3x10 each leg (HEAVY!)
  • Lying hamstring curls 3 x 12-15 reps, weight should be heavy enough that you are failing at 12-15 
  • Abductions x 1 drop set, start super heavy, complete 10 reps, then drop the weight, 10 more reps, until stack is empty!

Designed by: Anika Erickson, CPT, CNC, GFI 

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