Build a STRONG and ATHLETIC Posterior Chain (Hamstrings and Glutes) with These 2 Exercises!!

Hey guys, here's a few hamstring/glute exercises that we use in The Durability Code. The results so far on DC has been UNREAL. Hundreds of athletes and everyday gym goers have healed their pain and dysfunctions throughout their body. But most importantly, it's not JUST a rehab program... it's FULL BODY strength and conditioning along with a highly scalable plyometric program.
People are improving their physique and athleticism while simultaneously feeling and moving better. If you're ready to join us and get to the next level, click the link below. And if you aren't ready to commit... enjoy these free sneak peeks we're giving you on KZbin, IG and Tik Tok! What a time to be alive.
www.pjfperform...
Mini Band Used in This VIdeo
pjf-performanc...
OTHER TRAINING PROGRAMS
Speed Code: www.pjfperform...
Fat Don't Fly: www.pjfperforma...
The Vert Code & The Vert Code Elite: www.pjfperforma...
Edge U: theedgeu.com
PROTEIN
Upper Echelon Nutrition: uenutrition.com
(Use discount code PJFPERFORMANCE to get 20% off)
THE PJF PODCAST:
Apple Podcast: podcasts.apple....
Soundcloud: / user-605278368. .
Spotify: open.spotify.c...
FOLLOW ME:
Instagram: / pjfperformance
Twitter: PJ...
Facebook: / pjfsystem
Website: www.pjfperforma...
Music:
Ryan Little: / iamryanlittle
-------------------------------
PJF Performance, Inc trainers will not be physically or virtually present during your workouts. PJF Performance, Inc. online workouts contain generalized workouts that are not customized to the consumer. Participants will perform workouts at their own risk, PJF Performance Inc. will not be held liable for any injuries resulting from an athlete's participation in training. Participants must understand that exercising without individualized coaching/instruction and supervision is dangerous and can lead to acute or chronic injury, disability and/or death. Additionally, a medical professional must consent to your participation in a potentially vigorous strength and conditioning/basketball skills workouts with absolutely no written or verbal limitations to particular movements or exercises.

[@bjoernfischer]

as a physical therapist I admire your work as a trainer. It's very clear that you what you are talking about, you know the anatomy and physiology of the body and come up with creative new excercises. I gotta say, you probably know more about this stuff than most of my therapist colleagues, haha :D

[@pjfperformance]

Really appreciate that!! 🙏

[@KingKobra49]

Hey, I hope you have a great day🙏🏽! Put in the work , trust the process ,and you will become successful in whatever you aim for . And your dreams WILL come true !

[@pjfperformance]

The facts of life!

[@johnbricegriffin8404]

@@pjfperformance accept Jesus Paul

[@bossmann5771]

I just became a personal trainer and I very much appreciate how u explain everything down to the why.

[@jacobhenley2180]

Love how in-depth you went in this! Showing your expertise on full display is a beautiful thing to watch, appreciate you! 💪

[@pjfperformance]

Thank you!

[@chosenone182]

@@pjfperformance Hey how old is your nephew hes balling out im gettig jealous lol

[@diveshgarg8411]

Man,you are the smartest guy in coaching world right now

[@tre3063]

Wow thanks man. I needed to fix my squat form and was looking for posterior chain strengthening exercises. This’ll help a lot, thanks

[@vicibrahim7263]

Hey PJF, you have so much great material and courses for building explosiveness and speed in the lower body. I was wondering if you would consider applying your knowledge and expertise in creating a course for upper body explosiveness and speed, something which could be applied to martial arts. I know you teamed up with a sprint specialist for speed code, wondering if maybe you could team up with someone to do a strike/punch code, e.g. hip rotation, core rotation, hand speed/explosiveness etc. Love your material, take care.

[@richardanthony7855]

this is so quality bro. i cant beleive this is free on youtube. todays kids are spoiled with the amazing content.

[@ronbackal]

amazing video, thanks.

[@biggeepers9955]

Simply GOATED

[@pjfperformance]

Thank you!

[@armaanpandher6683]

Can u do a video on lower back pain and stiffness,not only muscular but disk pain also?

[@Dispensationalism]

Hey Great content appreciate that. I like that You really take the time to explain why you chose the one over the other. Even though it is regularly used in gyms. I appreciate it when youtubers take some time and effort to explain that. You and MindPumpTv are awesome and similar. Continute that good stuff Brother

[@pjfperformance]

Thanks for that feedback! 🙏🙏

[@f.b.4871]

I see the Yessis influence!! Super smart here with the pre-fatigue idea 💡

[@julienmathieu1063]

Hey, as the previous comment, I'd like to congrat you on the job you are doing. I like how you approach things and it's really applicable and well explained, motivating me a lot more in the process!

[@CJStrength]

Fire as always

[@xboxana4394]

Oh kind of like that B warm up (ABC from track) but resisted?

[@robertboyd8236]

Great, great, great movements . Needed this to cheer me up thinking of Kobe today 💛💜💛💜. How many time a week would you recommend ??

[@packed2steezy48]

thank you PJ you are the best THANK YOU

[@jeshuapinto7665]

I love pjf 🙏💪🏾❤🏀

[@Chavanun555]

This is actually in the durability code

[@Greatness09366]

Plz pj, do a vidoe on how to strengthen the glutes plzzzzzzzz

[@PennyKirkhamVolleyball]

yo idk if u respond to comments but how can i keep my hip flexors from being strained every single time i do some kind of physical activity. maybe a stretch, some workout like movement, or just anything.

[@divyansh6574]

Try some strengthening exercises rather than stretching.

[@pjfperformance]

Full body strength but might want to also do some hip flexor strengthening. Also could be related to running mechanics

[@PennyKirkhamVolleyball]

@@pjfperformance ok thanks👍

[@MsBeto456]

Awesome!

[@pjfperformance]

🙏🙏

[@skullhawk73]

What is this heavenly cable column

[@FasterAthleteCoach]

Is the strap you use in the video still for sale?

[@danny2time]

First yesssirrr let’s work on these bunnies🔥🔥💪💪

[@pjfperformance]

Quick👀

[@raveriv8981]

Pretty sure it's bungees..I grew up when they invented that word...he got bungees..like a bungee cord

[@leviplumb-kelly5231]

What are your thoughts on the need for slow eccentrics (or even supramaximal eccentrics) in hamstring injury prevention?

[@realcrypto4232]

Which band attachment do you personally use for this? I checked your site and didn’t see

[@Masterrayray305]

Is it possible to squeeze the durability code, fat don't fly, and elite ball handling system? That's what I'm trying to do. I'm in the military, it's basketball season and I'm just trying to get the most out of everything. What's your advice?

[@aikebensmann4982]

What do you think about the nordic

[@pjfperformance]

Can be good at the right time.

[@leviplumb-kelly5231]

@@pjfperformance what is your interpretation of the research that shows nordics decreasing hamstring injury and attributing it to increased fascicle length but also showing that fascicle length almost completely regresses within a week or two. do you think fascicle length is really the main driver or would you attribute it to something else e.g. (strength, hypertrophy joint angle specificity etc.) i'm asking because i am having a problem with hamstring strains that i cant figure out how to get past

[@natnaelabrham486]

what about Nordic curls??

[@unknownblacks7259]

how can i set up the fabric band like you did im not a fan of ankle straps 😒

[@dcrah6558]

How many sets and reps?

[@ryancarter86]

what if i dont have a remote controlled cable machine?

[@jdgatlin8813]

Brooooo when I take creatine and it builds up. I get a stupid low back pump. How do I make sure to use the flutes more? I think I’m extending through the low back.

[@gurpartapsingh6888]

Name of this exercise ?

[@sangamkatuwal9437]

is vert code good for 1 leg jumpers

[@pjfperformance]

Yessir!

[@ChristopherWilliams-j8g]

Della Junction

[@MaddenScience]

What is your cable machine?

[@pjfperformance]

It’s called Flexline. It’s all air resistance. My favorite!

[@MaddenScience]

@@pjfperformance thanks! And whoa! Pretty expensive. 😬

[@Potato-kr2wm]

why not do nordics?

[@SenorJuan2023]

"I like nice posterior chains, I cannot lie."

[@229glock]

Fancy white sneakers.

[@raveriv8981]

What about monkey feet?

[@pjfperformance]

Wouldn’t be able to do that second portion of the exercise with monkey feet.

[@raveriv8981]

@@pjfperformance thanks, sadly I think my basketball career is done..I can still compete..but I can't bend my knee fully and therefore can't sprint..or jump very high..I am 38 but I still play in leagues..I used to dunk, I'm 6 ft tall..but no matter what I do to try and rehab I still cant fully bend my right knee..I've been working my leg muscles around it..but it only works a tad...I know I should goto the doctor, but I'm too old for surgery..I can't not be active and lose everything that I put in to my training

[@ThePetieProject]

Great info, thanks