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Essential Pull Strength And Cardio Companion Posterior Chain Focused Strength With Simple Conditioning

20 Min • Total Body
  • View on YouTube
    • Training Type Cardiovascular, Strength Training
    • Equipment Dumbbell
    • Membership Free

    Overview

    Patrice profile picture
    Patrice

    This workout is a shorter FREE “companion” workout to Day #23 of the FB Momentum 30 Day Program but also serves as a great standalone, quick routine!



    Hi guys! Excited to bring you this quick companion workout which mirrors the structure of my full-length version: focused posterior-chain strength followed by an athletic cardio finisher. It’s designed to stand alone or stack seamlessly with other workouts.

    Focus & Benefits

    • Strengthen the posterior chain (glutes, hamstrings, back)
    • Reinforce efficient hinge and pull mechanics
    • Elevate heart rate with simple, athletic cardio
    • Ideal for stacking with push or full-body workouts

    Equipment

    • Dumbbells (moderate)

    Difficulty

    • Level 3–4 (adjust weight and tempo)

    Warm Up

    • Inchworm Walkout to Plank
    • Good Morning with Reach
    • Reverse Lunge with Overhead Reach
    • Glute Bridges


    Block One: Pull Strength Circuit
    Format: 50 Seconds On, 20 Seconds Off, 2 Rounds

    • Romanian Deadlift + Bent-Over Row
    • Reverse Lunge + Biceps Curl (alternating)
    • Reverse Fly

    Block Two: Cardio
    Format: 50 Seconds On, 20 Seconds Off, 2 Rounds

    • Broad Jump Run Back
    • Sprinter Sit Up
    • DB Swing

    Cool Down

    • Child’s Pose with Lat Stretch
    • Figure 4 Stretch
    • Standing or Lying Hamstring Stretch