{"id":1436,"date":"2025-12-28T08:25:23","date_gmt":"2025-12-28T08:25:23","guid":{"rendered":"https:\/\/worldbodybuildingnews.com\/?p=1436"},"modified":"2025-12-28T08:25:23","modified_gmt":"2025-12-28T08:25:23","slug":"30-minute-posterior-chain-workout-for-beginners-with-da-rulk","status":"publish","type":"post","link":"https:\/\/worldbodybuildingnews.com\/?p=1436","title":{"rendered":"30 Minute Posterior Chain Workout for Beginners | With Da Rulk"},"content":{"rendered":"<p><iframe loading=\"lazy\"  width=\"580\" height=\"385\" src=\"https:\/\/www.youtube.com\/embed\/OgG2NBLOugQ\" frameborder=\"0\" allowfullscreen><\/iframe><\/p>\n<p><strong>Quick Summary:<\/strong><\/p>\n<p>[gpt_prompt]<\/p>\n<p>Functional training expert, creator of Raw Functional Training (RFT), and trainer for actor Chris Hemsworth, Da Rulk, is back! This time he takes you through a 30 minute posterior chain workout. Grab your PowerBlock Adjustable Dumbbells &#038; Kettlebells, some water, and get ready for this intense functional training session.<\/p>\n<p>Get your hands on the featured products<br \/>\nPro Adjustable Kettlebell 18-35lbs: https:\/\/powerblock.com\/products\/18-to-35-lb-adjustable-kettlebell<br \/>\nPro Adjustable Kettlebells 35-62lbs: https:\/\/powerblock.com\/products\/35-to-62-lb-adjustable-kettlebell<br \/>\nPro 100 EXP Adjustable Dumbbells: https:\/\/powerblock.com\/products\/pro-100-exp-adjustable-dumbbells<\/p>\n<p>Check out the full PowerBlock Adjustable Dumbbell line up:<br \/>\nhttps:\/\/powerblock.com\/<\/p>\n<p>Want more Da Rulk?<br \/>\nhttps:\/\/www.instagram.com\/da_rulk\/<\/p>\n<p>KEEP UP WITH US<br \/>\nFacebook: https:\/\/www.facebook.com\/PowerBlockDumbbells<br \/>\nInstagram: https:\/\/www.instagram.com\/powerblockdumbbells\/<br \/>\nTikTok: https:\/\/www.tiktok.com\/@powerblockdumbbells?is_copy_url=1&#038;is_from_webapp=v1&#038;lang=en<br \/>\nX: https:\/\/x.com\/PowerBlockDBs<\/p>\n<p>Note: All information provided by PowerBlock is of a general nature and is furnished for educational \/ entertainment purposes only. No information is to be taken as medical or other health advice pertaining to any individual specific health or medical condition. Any content provided is not a diagnosis, treatment, plan, or recommendation for a particular course of action regarding your health  and is not intended to provide specific medical advice. Consult your healthcare professional before participating in or acting on any recommendations found in PowerBlock content. Please know that performing any exercise or workout is solely at your own risk. You agree to hold Powerblock harmless from any and all losses, lianilities, injuries, or damages resulting from any and all claims.<\/p>\n<hr>\n<p><strong>Share this article:<\/strong><\/p>\n<p>\n<a href=\"https:\/\/www.facebook.com\/sharer\/sharer.php?u=https:\/\/worldbodybuildingnews.com\/?p=1436\" target=\"_blank\" rel=\"noopener\">Facebook<\/a> |<br \/>\n<a href=\"https:\/\/twitter.com\/intent\/tweet?url=https:\/\/worldbodybuildingnews.com\/?p=1436&#038;text=30 Minute Posterior Chain Workout for Beginners | With Da Rulk\" target=\"_blank\" rel=\"noopener\">X (Twitter)<\/a> |<br \/>\n<a href=\"https:\/\/www.linkedin.com\/sharing\/share-offsite\/?url=https:\/\/worldbodybuildingnews.com\/?p=1436\" target=\"_blank\" rel=\"noopener\">LinkedIn<\/a> |<br \/>\n<a href=\"https:\/\/wa.me\/?text=30 Minute Posterior Chain Workout for Beginners | With Da Rulk%20https:\/\/worldbodybuildingnews.com\/?p=1436\" target=\"_blank\" rel=\"noopener\">WhatsApp<\/a> |<br \/>\n<a href=\"https:\/\/www.instagram.com\/\" target=\"_blank\" rel=\"noopener\">Instagram<\/a> |<br \/>\n<a href=\"https:\/\/www.tiktok.com\/\" target=\"_blank\" rel=\"noopener\">TikTok<\/a>\n<\/p>\n<p><em>Tip: Instagram &#038; TikTok require you to paste the link manually.<\/em><\/p>\n<p>\n<button onclick=\"\nnavigator.clipboard.writeText('[permalink]').then(function() {\n  alert('Link copied! Paste it into Instagram or TikTok.');\n});\n\"><br \/>\nCopy link<br \/>\n<\/button><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Quick Summary: [gpt_prompt] Functional training expert, creator of Raw Functional Training (RFT), and trainer for actor Chris Hemsworth, Da Rulk, is back! This time he takes you through a 30 minute posterior chain workout. Grab your PowerBlock Adjustable Dumbbells &#038; Kettlebells, some water, and get ready for this intense functional training session. Get your hands [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":1437,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"video","meta":{"tdm_status":"","tdm_grid_status":"","footnotes":""},"categories":[1],"tags":[],"class_list":{"0":"post-1436","1":"post","2":"type-post","3":"status-publish","4":"format-video","5":"has-post-thumbnail","7":"category-news","8":"post_format-post-format-video"},"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>30 Minute Posterior Chain Workout for Beginners | With Da Rulk - World Bodybuilding News<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/worldbodybuildingnews.com\/?p=1436\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"30 Minute Posterior Chain Workout for Beginners | With Da Rulk - World Bodybuilding News\" \/>\n<meta property=\"og:description\" content=\"Quick Summary: [gpt_prompt] Functional training expert, creator of Raw Functional Training (RFT), and trainer for actor Chris Hemsworth, Da Rulk, is back! This time he takes you through a 30 minute posterior chain workout. Grab your PowerBlock Adjustable Dumbbells &#038; Kettlebells, some water, and get ready for this intense functional training session. Get your hands [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/worldbodybuildingnews.com\/?p=1436\" \/>\n<meta property=\"og:site_name\" content=\"World Bodybuilding News\" \/>\n<meta property=\"article:published_time\" content=\"2025-12-28T08:25:23+00:00\" \/>\n<meta name=\"author\" content=\"1wilburn\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"1wilburn\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"1 minute\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=1436#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=1436\"},\"author\":{\"name\":\"1wilburn\",\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/#\\\/schema\\\/person\\\/3f1ebf7578fb8e614291f27a298dd3a3\"},\"headline\":\"30 Minute Posterior Chain Workout for Beginners | With Da Rulk\",\"datePublished\":\"2025-12-28T08:25:23+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=1436\"},\"wordCount\":299,\"commentCount\":0,\"image\":{\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=1436#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/wp-content\\\/uploads\\\/2025\\\/12\\\/1766910324_maxresdefault.jpg\",\"articleSection\":[\"News\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=1436#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=1436\",\"url\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=1436\",\"name\":\"30 Minute Posterior Chain Workout for Beginners | With Da Rulk - World Bodybuilding News\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=1436#primaryimage\"},\"image\":{\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=1436#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/wp-content\\\/uploads\\\/2025\\\/12\\\/1766910324_maxresdefault.jpg\",\"datePublished\":\"2025-12-28T08:25:23+00:00\",\"author\":{\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/#\\\/schema\\\/person\\\/3f1ebf7578fb8e614291f27a298dd3a3\"},\"breadcrumb\":{\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=1436#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=1436\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=1436#primaryimage\",\"url\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/wp-content\\\/uploads\\\/2025\\\/12\\\/1766910324_maxresdefault.jpg\",\"contentUrl\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/wp-content\\\/uploads\\\/2025\\\/12\\\/1766910324_maxresdefault.jpg\",\"width\":1280,\"height\":720},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?p=1436#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"30 Minute Posterior Chain Workout for Beginners | With Da Rulk\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/#website\",\"url\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/\",\"name\":\"World Bodybuilding News\",\"description\":\"Data, Rankings, Results.\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Person\",\"@id\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/#\\\/schema\\\/person\\\/3f1ebf7578fb8e614291f27a298dd3a3\",\"name\":\"1wilburn\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/2cc05a11852733f478dc11c33ec42f688ee60589204c9784e564d1ec3ea08bc3?s=96&d=initials&r=g&initials=Ra\",\"url\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/2cc05a11852733f478dc11c33ec42f688ee60589204c9784e564d1ec3ea08bc3?s=96&d=initials&r=g&initials=Ra\",\"contentUrl\":\"https:\\\/\\\/secure.gravatar.com\\\/avatar\\\/2cc05a11852733f478dc11c33ec42f688ee60589204c9784e564d1ec3ea08bc3?s=96&d=initials&r=g&initials=Ra\",\"caption\":\"1wilburn\"},\"sameAs\":[\"https:\\\/\\\/worldbodybuildingnews.com\"],\"url\":\"https:\\\/\\\/worldbodybuildingnews.com\\\/?author=1\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"30 Minute Posterior Chain Workout for Beginners | With Da Rulk - World Bodybuilding News","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/worldbodybuildingnews.com\/?p=1436","og_locale":"en_US","og_type":"article","og_title":"30 Minute Posterior Chain Workout for Beginners | With Da Rulk - World Bodybuilding News","og_description":"Quick Summary: [gpt_prompt] Functional training expert, creator of Raw Functional Training (RFT), and trainer for actor Chris Hemsworth, Da Rulk, is back! This time he takes you through a 30 minute posterior chain workout. Grab your PowerBlock Adjustable Dumbbells &#038; Kettlebells, some water, and get ready for this intense functional training session. Get your hands [&hellip;]","og_url":"https:\/\/worldbodybuildingnews.com\/?p=1436","og_site_name":"World Bodybuilding News","article_published_time":"2025-12-28T08:25:23+00:00","author":"1wilburn","twitter_card":"summary_large_image","twitter_misc":{"Written by":"1wilburn","Est. reading time":"1 minute"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/worldbodybuildingnews.com\/?p=1436#article","isPartOf":{"@id":"https:\/\/worldbodybuildingnews.com\/?p=1436"},"author":{"name":"1wilburn","@id":"https:\/\/worldbodybuildingnews.com\/#\/schema\/person\/3f1ebf7578fb8e614291f27a298dd3a3"},"headline":"30 Minute Posterior Chain Workout for Beginners | With Da Rulk","datePublished":"2025-12-28T08:25:23+00:00","mainEntityOfPage":{"@id":"https:\/\/worldbodybuildingnews.com\/?p=1436"},"wordCount":299,"commentCount":0,"image":{"@id":"https:\/\/worldbodybuildingnews.com\/?p=1436#primaryimage"},"thumbnailUrl":"https:\/\/worldbodybuildingnews.com\/wp-content\/uploads\/2025\/12\/1766910324_maxresdefault.jpg","articleSection":["News"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/worldbodybuildingnews.com\/?p=1436#respond"]}]},{"@type":"WebPage","@id":"https:\/\/worldbodybuildingnews.com\/?p=1436","url":"https:\/\/worldbodybuildingnews.com\/?p=1436","name":"30 Minute Posterior Chain Workout for Beginners | With Da Rulk - World Bodybuilding News","isPartOf":{"@id":"https:\/\/worldbodybuildingnews.com\/#website"},"primaryImageOfPage":{"@id":"https:\/\/worldbodybuildingnews.com\/?p=1436#primaryimage"},"image":{"@id":"https:\/\/worldbodybuildingnews.com\/?p=1436#primaryimage"},"thumbnailUrl":"https:\/\/worldbodybuildingnews.com\/wp-content\/uploads\/2025\/12\/1766910324_maxresdefault.jpg","datePublished":"2025-12-28T08:25:23+00:00","author":{"@id":"https:\/\/worldbodybuildingnews.com\/#\/schema\/person\/3f1ebf7578fb8e614291f27a298dd3a3"},"breadcrumb":{"@id":"https:\/\/worldbodybuildingnews.com\/?p=1436#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/worldbodybuildingnews.com\/?p=1436"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/worldbodybuildingnews.com\/?p=1436#primaryimage","url":"https:\/\/worldbodybuildingnews.com\/wp-content\/uploads\/2025\/12\/1766910324_maxresdefault.jpg","contentUrl":"https:\/\/worldbodybuildingnews.com\/wp-content\/uploads\/2025\/12\/1766910324_maxresdefault.jpg","width":1280,"height":720},{"@type":"BreadcrumbList","@id":"https:\/\/worldbodybuildingnews.com\/?p=1436#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/worldbodybuildingnews.com\/"},{"@type":"ListItem","position":2,"name":"30 Minute Posterior Chain Workout for Beginners | With Da Rulk"}]},{"@type":"WebSite","@id":"https:\/\/worldbodybuildingnews.com\/#website","url":"https:\/\/worldbodybuildingnews.com\/","name":"World Bodybuilding News","description":"Data, Rankings, Results.","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/worldbodybuildingnews.com\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Person","@id":"https:\/\/worldbodybuildingnews.com\/#\/schema\/person\/3f1ebf7578fb8e614291f27a298dd3a3","name":"1wilburn","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/secure.gravatar.com\/avatar\/2cc05a11852733f478dc11c33ec42f688ee60589204c9784e564d1ec3ea08bc3?s=96&d=initials&r=g&initials=Ra","url":"https:\/\/secure.gravatar.com\/avatar\/2cc05a11852733f478dc11c33ec42f688ee60589204c9784e564d1ec3ea08bc3?s=96&d=initials&r=g&initials=Ra","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/2cc05a11852733f478dc11c33ec42f688ee60589204c9784e564d1ec3ea08bc3?s=96&d=initials&r=g&initials=Ra","caption":"1wilburn"},"sameAs":["https:\/\/worldbodybuildingnews.com"],"url":"https:\/\/worldbodybuildingnews.com\/?author=1"}]}},"_links":{"self":[{"href":"https:\/\/worldbodybuildingnews.com\/index.php?rest_route=\/wp\/v2\/posts\/1436","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/worldbodybuildingnews.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/worldbodybuildingnews.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/worldbodybuildingnews.com\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/worldbodybuildingnews.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1436"}],"version-history":[{"count":0,"href":"https:\/\/worldbodybuildingnews.com\/index.php?rest_route=\/wp\/v2\/posts\/1436\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/worldbodybuildingnews.com\/index.php?rest_route=\/wp\/v2\/media\/1437"}],"wp:attachment":[{"href":"https:\/\/worldbodybuildingnews.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1436"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/worldbodybuildingnews.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1436"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/worldbodybuildingnews.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1436"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}