4-Week Core and Posture Reset Program
A practical core, back and shoulder program for stronger posture, better movement control and sustainable training.
How to use this plan
Follow the days in order, log every working set, and finish each set with one to three good repetitions still available. Use the exercise animations to learn the movement and open the video when you need a full demonstration.
Monday
Core and Back
Core and Back muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Shoulderstand Pose
The Shoulderstand, also known as Sarvangasana in yoga, is an inversion exercise that strengthens the shoulders, neck, and core muscles. It improves balance, flexibility, and circulation by elevating the legs above the heart.
Muscle focus
Step-by-step cues
- Lie flat on your back with your arms at your sides and legs extended.
- Engage your core and lift your legs towards the ceiling, keeping them straight.
- Place your hands on your lower back for support as you lift your hips off the ground.
- Continue to raise your legs and torso until they form a straight line perpendicular to the floor.
- Keep your chin tucked slightly to protect your neck and hold the position for several breaths.
- To release, slowly lower your back and legs to the floor in a controlled manner.
Technical tips
- Ensure that your weight is supported by your shoulders and upper arms, not your neck.
- Keep your core engaged throughout the exercise to maintain stability.
- Focus on maintaining a straight line from shoulders to feet for proper alignment.
- Use a folded blanket under your shoulders if you need extra support or comfort.
- Avoid turning your head while in the Shoulderstand to prevent neck strain.
Dumbbell Lat Pullover
The Dumbbell Pullover is a compound exercise that primarily targets the chest and latissimus dorsi muscles, while also engaging the triceps and core. It is performed lying on a bench with a single dumbbell held in both hands, extending the arms over the chest and lowering the weight behind the head.
Muscle focus
Step-by-step cues
- Lie flat on a bench, ensuring your upper back and shoulders are supported, with your feet firmly planted on the floor.
- Hold a dumbbell with both hands, palms facing upward, and extend your arms straight above your chest.
- Keep a slight bend in your elbows to reduce joint strain.
- Inhale deeply and slowly lower the dumbbell in an arc behind your head until you feel a stretch in your chest and lats.
- Pause briefly at the bottom of the movement.
- Exhale as you reverse the motion, bringing the dumbbell back to the starting position above your chest.
- Repeat for the desired number of repetitions, maintaining control throughout the exercise.
Technical tips
- Ensure your head and neck are relaxed throughout the movement to avoid unnecessary tension.
- Focus on maintaining a controlled motion; avoid using momentum to lift the weight.
- Engage your core to stabilize your body and prevent arching of the lower back.
- Select an appropriate weight that allows you to perform the exercise with proper form without compromising range of motion.
- Keep your elbows slightly bent to protect your joints and focus on muscle engagement.
- Perform this exercise slowly to maximize muscle tension and effectiveness.
Pike Push-Up On Bench
The Pike Push Up On Bench is a bodyweight exercise targeting the shoulders, triceps, and upper chest. It involves elevating the feet on a bench to increase the angle of the body, which shifts more emphasis onto the shoulders compared to a standard push-up.
Muscle focus
Step-by-step cues
- Begin by positioning yourself in front of a bench. Place your feet on the bench and your hands on the floor, shoulder-width apart.
- Walk your hands back towards the bench until your body forms an inverted V shape, with your hips elevated and head pointing downwards.
- Keep your legs straight and core engaged throughout the movement.
- Lower your head towards the floor by bending your elbows, keeping them slightly flared out.
- Pause briefly when your head is close to the floor, then push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your hands are placed firmly on the ground to maintain stability.
- Focus on keeping your core tight to prevent sagging or arching of the back.
- Control the movement by lowering slowly and pushing up with steady force.
- Keep your elbows at a slight angle rather than flaring them directly out to reduce strain on the joints.
- Adjust the height of the bench if needed to modify difficulty; a higher bench increases difficulty by shifting more weight onto the shoulders.
- Breathing is crucial: inhale as you lower down and exhale as you push up.
Bicycle Crunches
Bicycle Crunches are a core exercise targeting the rectus abdominis and obliques. This dynamic movement mimics a pedaling motion while engaging the abdominal muscles, promoting strength and endurance in the core region.
Muscle focus
Step-by-step cues
- Lie flat on your back on a mat with your lower back pressed to the ground.
- Place your hands behind your head, elbows wide, without pulling on your neck.
- Lift your knees to a 90-degree angle, keeping your feet off the ground.
- Engage your core and lift your shoulder blades off the mat.
- Simultaneously extend your right leg out while bringing your right elbow towards your left knee.
- Switch sides by extending your left leg and bringing your left elbow towards your right knee.
- Continue alternating sides in a controlled manner, simulating a pedaling motion.
- Perform for the desired number of repetitions or time.
Technical tips
- Focus on slow and controlled movements to maximize muscle engagement.
- Keep your lower back pressed against the mat to avoid strain.
- Avoid pulling on your neck with your hands; use your core to lift.
- Ensure that your elbows stay wide and do not collapse inward.
- Maintain steady breathing throughout the exercise for better endurance.
- Visualize pedaling a bicycle to help coordinate the movement.
Trap Y Raise
The Trap Y Raise is an isolation exercise targeting the trapezius muscles, particularly the lower and middle fibers, as well as the rear deltoids. It is performed with light weights to focus on muscle activation and improve shoulder stability and posture.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a pair of light dumbbells in each hand.
- Bend slightly at the hips and knees, keeping your back straight and chest up.
- Let your arms hang down naturally with palms facing each other.
- Engage your core and raise your arms in a Y shape until they are in line with your ears.
- Pause briefly at the top, squeezing your shoulder blades together.
- Slowly lower the weights back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Use light weights to maintain proper form and focus on muscle activation.
- Keep your movements slow and controlled to maximize muscle engagement.
- Avoid shrugging your shoulders; focus on using your traps and rear delts.
- Maintain a slight bend in your elbows throughout the movement.
- Ensure your core is engaged to support your lower back.
- Perform the exercise in front of a mirror to monitor form and alignment.
Dumbbell Standing Driver
The Dumbbell Standing Driver is a shoulder exercise that primarily targets the deltoids, with secondary engagement of the trapezius and upper chest muscles. This exercise involves holding a dumbbell with both hands and simulating a steering wheel motion, which helps in enhancing shoulder stability and strength.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, maintaining a slight bend in your knees for stability.
- Hold a dumbbell vertically with both hands at chest level, gripping it firmly on each end.
- Engage your core to maintain an upright posture and avoid arching your back.
- Extend your arms straight out in front of you, keeping a slight bend in the elbows to reduce joint strain.
- Rotate the dumbbell to the left as if turning a steering wheel, then return to the center.
- Rotate the dumbbell to the right, then return to the center.
- Continue alternating sides for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to support your lower back.
- Focus on controlled movements; avoid swinging or using momentum.
- Maintain a slight bend in your elbows to protect your joints from strain.
- Ensure that your shoulders remain relaxed and down, away from your ears.
- Breathe steadily, exhaling as you rotate the dumbbell and inhaling as you return to the center.
- Start with a lighter weight to master the form before progressing to heavier dumbbells.
Tuesday
Walking and Mobility
Walk for 40 minutes and complete gentle chest-opening mobility.
Wednesday
Lower Body Support
Lower Body Support muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Mini Band Glute Bridge
The Mini Band Glute Bridge is an effective lower body exercise targeting the gluteal muscles, hamstrings, and core. By using a mini resistance band placed above the knees, this variation increases muscle activation and stability demands.
Muscle focus
Step-by-step cues
- Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place a mini resistance band just above your knees.
- Engage your core and press your lower back into the floor.
- Push through your heels to lift your hips towards the ceiling, squeezing your glutes at the top of the movement.
- Ensure your body forms a straight line from shoulders to knees at the peak of the bridge.
- Hold for a moment at the top, then slowly lower your hips back to the starting position without letting them touch the ground.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to protect your lower back.
- Focus on squeezing your glutes as you lift and lower your hips.
- Avoid arching your back; maintain a neutral spine position.
- Ensure that your knees remain aligned with your toes and do not cave inward.
- Control the movement both on the way up and down for maximum effectiveness.
- Start with a lighter resistance band if you're new to this exercise and progress as you build strength.
Treadmill Climbing
Treadmill Climbing is a cardiovascular exercise that simulates uphill walking or running. It primarily targets the lower body muscles, including the quadriceps, hamstrings, glutes, and calves, while also engaging the core for stability. This exercise is effective for improving cardiovascular endurance, burning calories, and enhancing leg strength.
Muscle focus
Step-by-step cues
- Begin by setting the treadmill to a low speed and a moderate incline to warm up.
- Gradually increase the incline to simulate climbing. Adjust speed as necessary to maintain a steady pace.
- Maintain an upright posture with your shoulders back and core engaged.
- Use a natural arm swing to help balance and maintain rhythm.
- Focus on landing softly on your feet to reduce impact on the joints.
- Continue climbing for your desired duration or until you reach your target heart rate.
Technical tips
- Start with a gentle incline and gradually increase it as you become more comfortable.
- Keep your core tight to support your lower back and improve balance.
- Avoid holding onto the treadmill handles unless necessary for balance.
- Monitor your heart rate to ensure you are working within your target zone for optimal cardiovascular benefits.
- Stay hydrated before, during, and after your workout to maintain performance and recovery.
- Incorporate interval training by alternating between different inclines and speeds for added intensity.
Capitan's Chair Straight Leg Raises
The Captain's Chair Straight Leg Raises is an effective core exercise targeting the rectus abdominis and hip flexors. It involves raising the legs while suspended in a Captain's Chair, which provides support for the back and arms, allowing for isolated abdominal engagement.
Muscle focus
Step-by-step cues
- Position yourself in the Captain's Chair with your back firmly against the pad and your forearms resting on the arm pads. Grip the handles for stability.
- Ensure your body is stable and your shoulders are relaxed. Your legs should hang straight down, with feet together.
- Engage your core by pulling your navel towards your spine.
- Slowly lift your legs straight up in front of you until they are parallel to the ground, keeping them together and straight.
- Pause briefly at the top of the movement, ensuring full contraction of the abdominal muscles.
- Lower your legs back to the starting position in a controlled manner without swinging or using momentum.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a slow and controlled movement to maximize core engagement and minimize momentum.
- Keep your back pressed against the pad to prevent arching and maintain proper form.
- Focus on breathing; exhale as you lift your legs and inhale as you lower them.
- Start with bent knees if you find it difficult to keep your legs straight initially, then progress to straight leg raises as you build strength.
- Avoid swinging your legs or using momentum to lift them; this reduces the effectiveness of the exercise.
- Ensure that your shoulders remain relaxed throughout the exercise to prevent unnecessary tension.
Donkey Kick
The Donkey Kick is a lower body exercise targeting the gluteus maximus, designed to enhance strength, stability, and muscle tone. It primarily engages the glutes while also activating the core and hamstrings. This exercise is performed on all fours, making it accessible for various fitness levels.
Muscle focus
Step-by-step cues
- Begin on all fours with your hands directly under your shoulders and knees under your hips.
- Engage your core to maintain a neutral spine throughout the movement.
- Lift one leg, keeping the knee bent at 90 degrees, and drive the sole of your foot towards the ceiling.
- Squeeze your glutes at the top of the movement and hold for a brief moment.
- Lower your leg back to the starting position with control.
- Repeat for the desired number of repetitions before switching to the other leg.
Technical tips
- Keep your core engaged to prevent lower back arching.
- Focus on squeezing your glutes at the top of each repetition for maximum activation.
- Maintain a steady pace and avoid using momentum to lift your leg.
- Ensure your neck remains in line with your spine by looking down at the floor.
- For added resistance, consider using ankle weights or a resistance band around your thighs.
Dumbbell Side Lunges
Dumbbell Side Lunges target the muscles of the lower body, including the quadriceps, hamstrings, glutes, and inner thighs. This exercise enhances balance, stability, and lateral movement strength.
Muscle focus
Step-by-step cues
- Stand upright with feet hip-width apart, holding a dumbbell in each hand at your sides.
- Step out to the right side with your right foot, bending your right knee while keeping your left leg straight.
- Lower your hips back and down as you lunge, ensuring your right knee does not extend past your toes.
- Keep your chest up and core engaged throughout the movement.
- Push through your right foot to return to the starting position.
- Repeat on the left side, stepping out with your left foot.
- Continue alternating sides for the desired number of repetitions.
Technical tips
- Maintain a straight back and avoid leaning forward during the lunge.
- Ensure your knees are aligned with your toes to prevent injury.
- Start with lighter weights to focus on form before increasing resistance.
- Engage your core muscles to maintain balance and stability.
- Control the movement speed; avoid rushing through reps for better muscle engagement.
- Keep breathing steadily; exhale as you push back to the starting position.
Thursday
Recovery
Use relaxed breathing and 15 minutes of mobility.
Friday
Posture Strength
Posture Strength muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Negative Pull-Up
The Negative Pull-Up is an exercise focused on building strength in the upper body, particularly targeting the latissimus dorsi, biceps, and forearms. It involves controlling the descent from the top position of a pull-up, emphasizing eccentric muscle contraction. This exercise is beneficial for those who are working towards achieving their first full pull-up or looking to increase their pull-up repetitions.
Muscle focus
Step-by-step cues
- Start by using a box or step to position yourself at the top of a pull-up bar with your chin above the bar.
- Grip the bar with your hands shoulder-width apart, using an overhand grip.
- Engage your core and maintain a straight body alignment.
- Slowly lower yourself in a controlled manner, taking 3-5 seconds to descend until your arms are fully extended.
- Step back onto the box or step and repeat for the desired number of repetitions.
Technical tips
- Focus on controlling the descent to maximize muscle engagement.
- Keep your shoulders down and back to maintain proper form and avoid strain.
- Use a box or step that allows you to start at the top position comfortably.
- Breathe steadily throughout the exercise, exhaling as you lower yourself.
- If you're new to this exercise, start with fewer repetitions and gradually increase as you build strength.
Banded Face Pull
The Banded Face Pull is an upper body exercise targeting the rear deltoids, trapezius, and rotator cuff muscles. It helps improve shoulder stability and posture by strengthening the upper back and shoulder girdle. This exercise is performed using a resistance band, making it accessible and effective for various fitness levels.
Muscle focus
Step-by-step cues
- Attach a resistance band to a stable anchor point at chest height.
- Stand facing the anchor point with feet shoulder-width apart.
- Grasp the ends of the band with an overhand grip, palms facing down.
- Step back until there is tension in the band, arms extended in front of you.
- Engage your core and keep your back straight.
- Pull the band towards your face, leading with your elbows and keeping them high.
- Squeeze your shoulder blades together at the end of the movement.
- Slowly return to the starting position, maintaining tension in the band.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your elbows stay above your wrists throughout the movement to effectively target the rear deltoids.
- Maintain a neutral spine and avoid arching your lower back to prevent strain.
- Focus on squeezing your shoulder blades together at the peak of each repetition for maximum engagement.
- Control the movement both on the pull and release to maintain constant tension on the muscles.
- Start with a lighter resistance band to master form before progressing to heavier resistance.
Hanging Knee To Chest
The Hanging Knee To Chest exercise targets the abdominal muscles, particularly the lower abs, and also engages the hip flexors. It is performed by hanging from a pull-up bar and drawing the knees up towards the chest in a controlled manner.
Muscle focus
Step-by-step cues
- Grip a pull-up bar with an overhand grip, hands shoulder-width apart.
- Allow your body to hang freely with arms fully extended and feet off the ground.
- Engage your core and keep your back straight.
- Slowly lift your knees towards your chest by flexing at the hips and knees.
- Pause briefly at the top of the movement when your thighs are parallel to the ground or higher.
- Lower your legs back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure a firm grip on the bar to maintain stability throughout the exercise.
- Focus on using your abdominal muscles to lift your knees rather than swinging your legs.
- Keep movements slow and controlled to maximize muscle engagement.
- Avoid using momentum; this reduces the effectiveness of the exercise.
- Exhale as you lift your knees and inhale as you lower them back down.
- If you find it difficult to keep your body stable, try engaging your shoulder blades slightly for added support.
Dip Shrugs
Dip Shrugs are an upper body exercise targeting the trapezius muscles and shoulders. This movement involves a shrugging motion while supporting your body weight on parallel bars, enhancing shoulder stability and strength.
Muscle focus
Step-by-step cues
- Begin by positioning yourself on parallel bars, supporting your body weight with your arms fully extended.
- Keep your elbows locked and your body straight, engaging your core for stability.
- Inhale deeply, then exhale as you elevate your shoulders towards your ears in a shrugging motion.
- Hold the top position briefly, ensuring maximum contraction of the trapezius muscles.
- Slowly lower your shoulders back to the starting position, maintaining control throughout the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on keeping your elbows straight to isolate the trapezius muscles effectively.
- Engage your core to maintain a stable and straight body position throughout the exercise.
- Perform the movement slowly to maximize muscle engagement and control.
- Avoid using momentum; ensure each shrug is deliberate and controlled.
- Breathe consistently, exhaling as you shrug and inhaling as you return to the starting position.
Rear Deltoid Stretch
The Rear Deltoid Stretch targets the posterior deltoid muscles, helping to improve shoulder flexibility and reduce tension. This stretch is essential for maintaining shoulder health, especially after upper body workouts.
Muscle focus
Step-by-step cues
- Stand or sit with your back straight and shoulders relaxed.
- Extend one arm across your body at shoulder height.
- Use your opposite hand to gently pull the extended arm towards your chest.
- Hold the stretch for 15-30 seconds, feeling a gentle stretch in the back of your shoulder.
- Release and repeat on the other side.
Technical tips
- Keep your shoulders down and relaxed to avoid unnecessary tension.
- Do not force the stretch; it should feel comfortable and not painful.
- Breathe deeply and evenly throughout the stretch to enhance relaxation.
- Perform this stretch after workouts to aid in muscle recovery and flexibility.
- Ensure your back remains straight to maximize the effectiveness of the stretch.
Side Plank
The Side Plank is an isometric core exercise that targets the oblique muscles, improving core stability and balance. It involves maintaining a straight body position supported by one arm and the side of one foot.
Muscle focus
Step-by-step cues
- Lie on your side with your legs extended and stacked from hip to feet.
- Place your elbow directly under your shoulder, ensuring your forearm is perpendicular to your body.
- Engage your core and lift your hips off the ground, forming a straight line from head to feet.
- Keep your head in line with your spine and hold the position while breathing steadily.
- Maintain the position for the desired duration, then switch sides.
Technical tips
- Ensure your elbow is directly under your shoulder to avoid strain.
- Engage your core muscles to maintain balance and stability.
- Keep your body in a straight line to maximize effectiveness.
- Avoid letting your hips sag or rise too high; aim for a neutral position.
- Focus on steady breathing to help maintain the position longer.
Saturday
Easy Cardio
Choose low-impact cardio for 30-45 minutes.
Sunday
Full Rest
Rest and reduce prolonged sitting where practical.
Four-week progression
Nutrition guidance
- Start near maintenance calories and adjust slowly using training performance, hunger and body-weight trends.
- Target roughly 1.6-2.0 g of protein per kg of body weight per day across three to five meals.
- Use carbohydrates around training and include vegetables, fruit and healthy fats every day.
- Hydrate consistently and avoid treating one meal or one day as success or failure.
Use these numbers as practical starting ranges, not medical prescriptions. Adjust for your health, body size and activity, and consult a qualified professional when needed.
