If your squat stalls because your hinge is soft, this is the fix. Volume targets the posterior chain while quads stay maintained.
Expect DOMS early — manage it with sleep and walking, not skipped sessions.
OS
Intermediate · 6 weeks
Posterior Chain Builder
Hamstrings, glutes, and back — a six-week emphasis for the muscles that drive big pulls.
Workout glimpse
Sample session highlights
A peek at the main lifts — open the app for the full progression and logging.
- Romanian deadlift4 × 6
- Hip thrust4 × 8
- Nordic curl3 × 6
- Back extension3 × 12
Run this block in the app
Logging, progression, and the same anatomy map — in your pocket.