5 minute AMRAP
Posterior Panic
Local muscle burn · Localized Trap · intensity 3 of 5
The workout
As many rounds as possible in 5 minutes of:
Overview
Posterior Panic is 10 single-leg glute bridges and 15 standard glute bridges. Every piece stays on the glutes. Later rounds slow because the work never leaves the glutes.
Muscles worked
Energy systems
These are overlapping contributions. This workout is not assigned to one energy system.
- Glycolytic: High
- Oxidative: Low
- Neuromuscular: Moderate
Training effect
Immediate demand
5 minutes, intensity 3 of 5. Today the limiter is the standard glute bridges.
Intended stimulus
The style is built to tire one region before breathing is what stops the round. On this workout that is 10 single-leg glute bridges and 15 standard glute bridges.
Repeated practice
Repeat the same workout and compare the score. What can change over weeks is how long that pace lasts. One time through does not produce that change.
Body-composition context
Body weight changes with the rest of how you eat and train. This workout is one piece of work on one day.
Expected feel
Later rounds slow because the work never leaves the glutes.
Pacing
Squeeze at the top of every rep. If you feel this in your lower back, your core is disengaged.
Build across the clock. Do not open the single-leg glute bridges so hard that the later sets shrink. Do not rest the glutes back to fresh between rounds.
The movements
Single-Leg Glute Bridges (5/leg)
Keep both thighs parallel to each other throughout the entire movement. Do not let the extended leg drift up or drop down.
What not to do. Letting one hip drop lower than the other at the top.
Standard Glute Bridges
If you begin to feel a deep ache in your lower back, your abdominals have turned off. Brace your core tightly before initiating the bridge.
What not to do. Rushing the reps so there is no pause at full extension.
Why these movements
Every piece stays on the glutes. Later rounds slow because the work never leaves the glutes.
Scaling
Keep the work on the same muscle region. Drop reps on the hardest movement before you swap in a different pattern.
Single-Leg Glute Bridges (5/leg)
- Shorter range. Lift only as high as you can hold the position without arching the back.
- Both legs. Drive through both feet instead of one.
Standard Glute Bridges
- Shorter range. Lift only as high as you can hold the position without arching the back.
- Both legs. Drive through both feet instead of one.
Mistakes and who it is for
- Opening the single-leg glute bridges at a sprint makes the standard glute bridges the piece that falls apart.
- Resting the glutes back to fresh between rounds turns this into a different workout.
- Letting the standard glute bridges shrink so the rest of the round can speed up changes the workout on the page.
Suited to someone who wants 5 minutes on the glutes and can already do Single-Leg Glute Bridges (5/leg), Standard Glute Bridges.
Scoring and progression
Work through the movements in the order listed, then start the next round. Your score is the number of complete rounds plus any reps of the round you were partway through when the clock hit zero — written as rounds plus reps, so seven full rounds and twelve reps is7+12.
Progression is repeating this workout and comparing that score. The page does not promise a change from one time through.
Related workouts
- The Vault
Same glutes, longer clock
- Counterbalance
Same glutes, longer clock
- Posterior Strike
Same glutes, longer clock
Run it with friends
Posterior Panic runs on a shared countdown: share a rally link, everyone gets the same 5-minute clock, and the leaderboard updates as people log rounds.