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WWE Superstar Sheamus recently stopped by the X-Box to train with pro athlete trainer Jeff Cavaliere. These are some of the highlights of a posterior chain workout that Jeff took the 10 year veteran through.
The importance of training the posterior chain cannot go understated when it comes to training like an athlete. Most all athletic actions are performed in front of the body or moving forward. This tends to lead to imbalances and potential injury down the road. By training the entire posterior chain as a unit (rather than splitting it up into just back or just glute training) we are getting muscles to work together that prefer to and able to be much more explosive in our workouts.
This particular workout consisted of three circuits of 4 exercises. Each one hitting a different rep range and going from heavy to light with a conditioning move at the end. The key to training like an athlete is staying on your feet as often as possible and performing movements that sometimes require you to drop your ego at the door in the name of improving the strength of the smaller muscles that often get overlooked.
Sheamus left it all on the gym floor in this one. After wrestling the night before in Atlanta, the Celtic Warrior flew to Hartford for RAW the next night, undeterred by the travel and was determined to get his workout in. What you see here is just a glimpse of the intensity and effort put forth and required to finish this grueling workout.
The complete workout will be viewable on Sheamus’ Celtic Warrior Workouts channel. Trainer Jeff Cavaliere and Sheamus perform the workout together, pushing both each other and themselves to the max.
With exercises like barbell dead rows, gorilla rows, and high pull sprinter lunges along with the humbling “light” exercises that hit the smaller muscles of the upper and lower back but are no less difficult, this posterior chain workout shows exactly why “training like an athlete” means leaving no stone unturned. There are no unimportant muscles. Train them all.
Finally, the battle ropes are not only used as a conditioning tool but their capability of hitting the posterior chain (instead of the often used anterior chain options) is highlighted. See how to get your heart rate up while still building the muscles necessary to improve overall performance, posture and durability while minimizing injury risk.
There is nothing more grueling than the well publicized travel schedule of a WWE athlete. With performances in different cities 4-5 nights of the week, a commitment to training is necessary. That said, the need to prioritize recovery is paramount. This is just one example of the intensity needed to train hard without having to train long. The goal should always be to get your work in and then get out of the gym so you can recover and come back stronger for your next workout without compromising your ability to perform in the ring.
For a complete program that puts the science back in strength and lets the regular guy train just like a pro athlete, head to and get the ATHLEAN-X Training System. Incorporate explosive, well designed workouts and meal plans that will get you performing, looking and feeling like a pro in no time.
For more WWE workouts like Jinder Mahal’s and Sting’s be subscribed to our channel here on youtube at
44 comments
Thank You Jeff… absolute legend!
Sheamus way at good fighter but now way u became bad place came back
Jeff beat the hell out of sheamus's ass.
Sheamus is a BEAST
I would kill to Train with Jeff Cavaliere…
UHHHH!!!
why jeff always wear kobe while training ? is it his favourite shoes?
You are the best man
Eu gosto muito do Sheamus ele lindo demais
Jesus, Shamus looked like he hated some of those. Haha.
I wish I had a personal trainer like Jeff when I work out
Jimdar Mahal
Video was also brilliant
Wow the Celtic warrior is a beast! No ego just eager to train! Love it!
lol Jesse must have been so hyped to recording a wrestler
5:20 what do ya think? 😂😂😅
What is the exercise at 7:00 called?
Goddamn
Jeff kills huge men
this was so helpful, as all your videos are thank you. I have focused on the shoulder and back exercises you provide and find the pain in my shoulders has disappeared
Thanks a million Jeff, I currently haven't one dollar to my name, but, I can watch on u tube, as soon as I get a job im buying your plans
6:45 what is this exercise called?
“Actually the entire video is on film” lmao
This guy worst body making couch
That's the real deal workout!😉💯💪
I'm such a fan of both channels. Just saw this video today, but I hit the thumbs up 2 seconds in.
He said that the whole video is in film. I imagine it is
Bro, I remember playing WWE on PS3 with my friends and always picking Sheamus.
Sheamus made Jeff look like a child
1:32 ASMR
Suddenly Jeff looks so small…
I watched it on celtic warrior first before i saw this one
6:42 what would this exercise be called?
Con que así suena su voz 🤔
Girlfriend sits in doggy style position…
Me : 02:52
These athletes are damn smart. They really listen and understand what they're being told. And this guy is a champ, he really gives the workouts his best effort and a little bit extra.
Watching this you can make a guess how much stronger he's become in the other videos for how much easier he completes Jeff's killer workout moves, and how balanced he looks performing them.
Jeff be like you cant even lift 5 pounds with your eyelashes lets work on that
2:39
J: You feel that posterior side there?
S: I FEEL EVERYTHING
Jeff is the GOAT
https://youtu.be/uHvgo94foSY
Best thing i saw today
Sup bros
I loved Sheamus when I was a kid
Vince McMahon will be directly giving a title to Jeff rather than getting his wrestlers looks like a school boy into his gym😂 anyways huge respect to both of 'em
Can that small weight plate exercise for back(Swimming like motion)be done with palm facing up hand position when hands are in front?
What's the exercise they did with the 2 pounds