Partner Posterior Chain Activation

A partner sequence to wake up the glutes and hamstrings before sprinting or jumping: bridges, hip hinges, and an assisted Nordic hamstring lower. It helps prevent hamstring strains, which are very common in soccer and track.

How to play

1. Pairs share one yoga mat, about 3 feet from others. One works, one coaches; switch after each exercise. Minutes 0-2: glute bridge, 2 sets of 10 with a 2-second hold.
2. Minutes 2-4: single-leg bridge, 8 per side; the partner points to the hip that tends to drop.
3. Minutes 4-6: unloaded single-leg hip hinge, 8 per side, holding hands for balance.
4. Minutes 6-9: assisted Nordic lower: kneeling with the partner holding the ankles, lean forward very slowly and catch yourself with your hands. 2 sets of 4.
5. Minute 9-10: 3 easy build-up runs of about 15 yards.

Rules

• In the Nordic lower, go only as far as you can control, then catch yourself.
• The partner holds the ankles firmly without pulling or pushing.
• If you feel a sharp pain in the back of the thigh, stop and tell the teacher.
• Keep a flat back: the movement comes from the hips.

Variations

Adaptations

• Limited mobility: lying hip extension with a resistance band or seated glute squeezes.
• Autism: show the sequence on a picture card, always in the same order with the same partner.
• Previous injury or low fitness: skip the Nordic lower.

Learning goals

• Activate the glutes and hamstrings before speed work.
• Perform a hip hinge with a neutral spine.
• Spot a partner safely during a strength exercise.

Equipment for a class of 25

• yoga mats: 13

Teacher tip

Many students bridge with their lower back: cue them to squeeze the glutes first. The first time, check each pair's ankle hold before they start.

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