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Strength Protocol

Posterior Chain Blitz

Hamstrings, glutes and back focused pulling that balances heavy anterior work.

Posterior Chain Blitz — athlete lifting a loaded barbell in a dim strength studio

Protocol badges

~45 min · 5 blocks
  • Advanced · Difficulty — High intensity and 75%+ readiness required. Heavy loading or maximal efforts — only run this when recovery is genuinely green.
  • 40 min+ · Time — Estimated over 40 minutes. Plan for full rest periods — cutting rest changes the stimulus.
  • Guided rest · Protocol — Rest periods are prescribed per block and the session timer counts them down for you automatically.
  • Membership · Access — Included with the AI Fitness Membership rather than a one-time unlock. Members get every protocol.
More Strength
Posterior strengthDeadlift capacityBack health

Coach cueFeel the hamstrings lengthen before you pull — tension before load.

Gear needed · Barbell · Romanian chair · Dumbbells · Cable

Device onlySign in to sync progress and resume on any device

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Strength · Advanced

Posterior Chain Blitz

Hamstrings, glutes and back focused pulling that balances heavy anterior work.

45 min · 5 blocks · Readiness 76%

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https://digitals.engineering/programs/posterior-chain-blitz

Suitability

Ready to run — your readiness 88 clears the 76+ threshold.

Match

Adds this protocol to tomorrow on your weekly calendar and sets a 7:30 reminder with a 15-min lead.

What you'll do today

0/5 done

5 blocks · 45 min total · ~40:15 timed work/rest

Equipment checklist

Untick anything you don't have and we'll suggest a stand-in.

All gear available — run it as written

0%

0 of 5 blocks logged

Standby
Auto-advanceWork rolls into rest, then the next block starts itself.
Transition alertsCue fires the moment work or rest switches.
Customize alert volume & haptics
Work alertFires when a work interval begins.
Rest alertFires when rest starts.
Completion alertFires when the session is done.
Up next · block 1 of 5Conventional Deadlift5 x 3 · target Posterior chain6:18work · rest 3:00

Interval scaling · As prescribed

Work · 100%

Rest · 100%

Live preview

Training preset

If you finish Posterior Chain Blitz today

Keep the same structure and chase a faster total time than 45 min, or add 1 rep per set on the first two blocks.

Why this advice · Steady pacing progresses one variable at a time after a full session.

Based on · steady pacing · Build strength, Build consistency · no injury flags

Readiness Req

76%

Intensity

High

Duration

45 min

6:18Block timer · 5 x 3 · Posterior chain
6:18Block timer · 4 x 8 · Hamstrings
6:18Block timer · 4 x 8 · Lats
6:18Block timer · 3 x 6 · Hamstrings / glutes
6:18Block timer · 3 x 15 · Rear delts
Interval history · streaks & personal bests →

Your progress

Completed

0

Day streak

0

Last run

—

No finished run logged yet — tap blocks as you train.

Schedule a reminder

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We'll ask for notification permission when you set the reminder.

Before you start

  • Access unlockedIncluded in your plan
  • Readiness 76%+Your score today is 88%
  • 45 min free5 blocks · high intensity
  • Session loggedTap start to begin logging

45 min · High

0/5 blocks