4-Week Core and Posture Reset Program: Progression Cycle 10
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.
Kneeling Band Abs Crunches
Kneeling Band Abs Crunches are a core exercise that targets the abdominal muscles using resistance bands. This exercise emphasizes the rectus abdominis and engages the obliques, providing an effective workout for strengthening and toning the core.
Muscle focus
Step-by-step cues
- Attach a resistance band to a high anchor point above your head.
- Kneel on the floor facing the anchor point, holding the band handles with both hands.
- Position your hands behind your head, keeping your elbows wide.
- Engage your core and lean slightly forward to create tension in the band.
- Exhale as you contract your abs, pulling your chest towards your knees in a crunching motion.
- Hold the contraction briefly, then slowly return to the starting position while inhaling.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the resistance band is securely attached to prevent slipping during the exercise.
- Maintain a neutral spine throughout the movement to avoid strain on your back.
- Focus on using your abdominal muscles to perform the crunch rather than pulling with your arms.
- Keep your movements controlled and deliberate, avoiding any jerky motions.
- Start with a lighter resistance band if you are new to this exercise, gradually increasing resistance as you build strength.
- Inhale deeply before each crunch and exhale fully as you contract your abs.
Muscle-up
The muscle-up is an advanced compound exercise that combines a pull-up with a dip, requiring significant upper body strength and coordination. It primarily targets the latissimus dorsi, biceps, triceps, pectorals, and core muscles. The exercise begins with a pull-up motion to get the chin above the bar, followed by a transition to a dip position to push the body above the bar.
Muscle focus
Step-by-step cues
- Start by hanging from a pull-up bar with an overhand grip, hands shoulder-width apart.
- Engage your core and initiate a pull-up by pulling your chest towards the bar.
- As your chest approaches the bar, lean slightly forward and begin transitioning your wrists over the bar.
- Push down on the bar to extend your arms fully, bringing your torso above the bar in a dip position.
- Reverse the movement by lowering yourself back to the starting hanging position in a controlled manner.
Technical tips
- Ensure your grip is firm and secure before starting the movement.
- Engage your core throughout to maintain stability and control.
- Use a slight kip or swing if necessary to help initiate the upward momentum.
- Focus on a smooth transition from the pull-up phase to the dip phase for efficiency.
- Practice negative muscle-ups by slowly lowering from the top position to build strength if you cannot perform a full muscle-up yet.
Seated Cuban Press
The Seated Cuban Press is a compound exercise that targets the shoulders, particularly the deltoids, while also engaging the rotator cuff muscles. It combines elements of both an external shoulder rotation and an overhead press, promoting shoulder stability and strength.
Muscle focus
Step-by-step cues
- Sit on a bench with your back straight and feet flat on the floor.
- Hold a dumbbell in each hand with a pronated grip (palms facing down) and elbows bent at 90 degrees.
- Position your upper arms parallel to the floor, with forearms pointing forward.
- Rotate your shoulders externally to bring the dumbbells up, aligning your forearms vertically.
- Press the dumbbells overhead by extending your arms fully.
- Lower the dumbbells back to the starting position by reversing the motion.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine throughout the exercise to avoid lower back strain.
- Keep your core engaged to stabilize your torso during the movement.
- Use a controlled motion to prevent momentum from assisting in lifting the weights.
- Start with lighter weights to focus on form and shoulder stability before progressing to heavier loads.
- Ensure that your elbows remain at a 90-degree angle during the initial rotation phase for optimal shoulder engagement.
- Breathe out as you press the weights overhead and inhale as you lower them back down.
Weighted Hanging Leg Raise
The Weighted Hanging Leg Raise is an advanced core exercise that targets the lower abdominal muscles, hip flexors, and obliques. By adding weight, it increases the intensity and demands greater stabilization from the core and grip strength. This exercise is performed by hanging from a pull-up bar and raising the legs while holding a weight between the feet or using ankle weights.
Muscle focus
Step-by-step cues
- Begin by hanging from a pull-up bar with an overhand grip, hands shoulder-width apart.
- Ensure your body is fully extended and your feet are off the ground.
- Secure a dumbbell or weight plate between your feet or use ankle weights.
- Engage your core and keep your legs straight as you raise them to a 90-degree angle with your torso.
- Pause briefly at the top of the movement, ensuring your core is tight.
- Slowly lower your legs back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a slight bend in your elbows to reduce strain on your joints.
- Focus on controlled movements to maximize core engagement.
- Avoid swinging your legs or using momentum to lift them.
- Keep your head in a neutral position and avoid looking up or down excessively.
- If you're new to this exercise, start without weights to master the form first.
- Ensure that your grip on the bar is firm to prevent slipping.
- Breathe out as you lift your legs and inhale as you lower them.
Bird Dog
The Bird Dog exercise is a core stability movement that targets the lower back, abdominals, and glutes. It enhances balance, coordination, and overall core strength by requiring simultaneous extension of opposite limbs while maintaining a neutral spine.
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.
- Simultaneously extend your right arm forward and left leg backward until they are parallel to the floor.
- Hold this position for a moment, ensuring your hips remain level and your back does not arch.
- Return to the starting position with control.
- Repeat the movement with your left arm and right leg.
- Continue alternating sides for the desired number of repetitions.
Technical tips
- Focus on keeping your core engaged to prevent any sagging or arching of the lower back.
- Move slowly and with control to enhance stability and balance.
- Keep your gaze down to maintain a neutral neck position.
- Ensure that your hips remain square to the ground throughout the exercise.
- If you find it challenging to maintain balance, start by extending only one limb at a time.
Lateral to Front Raise
The Lateral to Front Raise is a compound shoulder exercise that targets the deltoid muscles, specifically the anterior and lateral heads. This movement involves lifting dumbbells from the sides of your body to the front, engaging both shoulder abduction and flexion.
Muscle focus
Step-by-step cues
- Stand with feet shoulder-width apart, holding a dumbbell in each hand with arms at your sides.
- Keep a slight bend in your elbows and maintain a neutral spine throughout the exercise.
- Raise the dumbbells laterally to shoulder height, keeping your palms facing down.
- Without pausing, bring the dumbbells forward in a controlled manner until they are directly in front of you at shoulder height.
- Slowly lower the dumbbells back to the starting position by reversing the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your movements are smooth and controlled to maximize muscle engagement and reduce injury risk.
- Avoid using momentum; focus on using your shoulder muscles to lift the weights.
- Keep your core engaged throughout the exercise to maintain stability and support your lower back.
- Start with lighter weights to perfect your form before progressing to heavier loads.
- Breathe out as you lift the weights and inhale as you lower them back down.
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.
One-Arm Kettlebell Swing
The One Arm Kettlebell Swing is a dynamic exercise that targets the posterior chain, including the glutes, hamstrings, and lower back, while also engaging the core and shoulders. It enhances power, coordination, and balance by requiring controlled movement and stabilization.
Muscle focus
Step-by-step cues
- Stand with feet shoulder-width apart, holding a kettlebell in one hand between your legs.
- Bend your knees slightly and hinge at the hips to lower the kettlebell back between your legs.
- Drive through your heels and thrust your hips forward to swing the kettlebell up to shoulder height.
- Keep your arm straight but not locked out, allowing the momentum to carry the kettlebell.
- Control the descent by hinging at the hips again as the kettlebell swings back down.
- Repeat for desired repetitions before switching arms.
Technical tips
- Focus on using your hips to generate power rather than lifting with your arm.
- Maintain a neutral spine throughout the movement to protect your lower back.
- Keep your core engaged to stabilize your body during the swing.
- Ensure the movement is smooth and controlled, avoiding jerky motions.
- Start with a lighter kettlebell to master form before progressing to heavier weights.
- Breath rhythmically: inhale as you lower the kettlebell and exhale as you swing it up.
Ab Wheel Rollout
The Ab Wheel Rollout is a core strengthening exercise that primarily targets the rectus abdominis, obliques, and transverse abdominis. It also engages the shoulders, back, and hip flexors. This exercise requires an ab wheel, which is a small wheel with handles on either side. The movement involves rolling the wheel forward from a kneeling position while maintaining a straight line from head to knees, then returning to the starting position.
Muscle focus
Step-by-step cues
- Start in a kneeling position on a mat to protect your knees.
- Grip the handles of the ab wheel firmly with both hands.
- Position the wheel on the floor in front of you, directly under your shoulders.
- Engage your core and keep your back straight.
- Slowly roll the wheel forward, extending your body as far as you can without losing form.
- Pause briefly at the extended position, ensuring your core remains tight.
- Reverse the movement by pulling the wheel back towards your knees, maintaining control throughout.
- Return to the starting position and repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the entire movement to protect your lower back.
- Avoid arching your back; maintain a neutral spine to prevent injury.
- Start with shorter rollouts if you're new to this exercise and gradually increase the distance as you build strength.
- Breathe steadily; inhale as you roll out and exhale as you return to the starting position.
- Perform this exercise on a soft surface or use a mat to cushion your knees.
- If you feel discomfort in your lower back, reduce the range of motion or check your form.
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.
Sumo Squat
The Sumo Squat is a lower body exercise that targets the quadriceps, hamstrings, glutes, and inner thighs. It involves a wider stance than a traditional squat, which emphasizes the adductor muscles and provides a different angle of engagement for the lower body muscles.
Muscle focus
Step-by-step cues
- Stand with your feet wider than shoulder-width apart and toes pointed slightly outward.
- Keep your chest up, shoulders back, and core engaged throughout the movement.
- Lower your body by bending your knees and pushing your hips back as if sitting into a chair.
- Ensure your knees track over your toes and do not extend past them.
- Descend until your thighs are parallel to the floor or slightly below, depending on flexibility.
- Press through your heels to return to the starting position, fully extending your hips and knees.
Technical tips
- Maintain a neutral spine throughout the movement to avoid lower back strain.
- Focus on keeping your weight distributed evenly across your feet, particularly pressing through the heels.
- Engage your core to stabilize your torso and prevent leaning forward.
- Adjust your stance width based on comfort and flexibility to ensure proper form.
- Control the descent and ascent to maximize muscle engagement and reduce injury risk.
- Inhale as you lower down and exhale as you push back up to maintain breathing rhythm.
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.
Suspension Inverted Row
The Suspension Inverted Row is a bodyweight exercise that targets the upper back, shoulders, and biceps. It utilizes suspension straps to allow for a customizable angle of resistance, making it suitable for various fitness levels. This exercise helps improve posture, upper body strength, and muscular endurance.
Muscle focus
Step-by-step cues
- Attach the suspension straps to a secure anchor point above head height.
- Adjust the straps so that the handles are at waist height.
- Stand facing the anchor point and grab the handles with an overhand grip.
- Walk your feet forward until your body is at a desired angle, maintaining a straight line from head to heels.
- Engage your core and keep your body rigid.
- Pull your chest towards the handles by driving your elbows back and squeezing your shoulder blades together.
- Pause briefly at the top of the movement.
- Slowly extend your arms to return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your core is engaged throughout the movement to maintain a straight body line.
- Adjust the angle of your body to increase or decrease difficulty; a more horizontal position increases resistance.
- Focus on squeezing your shoulder blades together at the top of the movement for maximum contraction.
- Keep your wrists in a neutral position to avoid unnecessary strain.
- Control the descent to maximize muscle engagement and prevent injury.
- Breathe out as you pull yourself up and inhale as you lower yourself back down.
Dumbbell Front Raise
Front Raises Dumbbell is an isolation exercise targeting the anterior deltoids. It involves lifting dumbbells in front of the body to shoulder height, emphasizing shoulder strength and stability.
Muscle focus
Step-by-step cues
- Stand with feet shoulder-width apart, holding a dumbbell in each hand with palms facing your thighs.
- Keep your back straight and core engaged throughout the movement.
- Lift the dumbbells in front of you with a slight bend in the elbows until they reach shoulder height.
- Pause briefly at the top, ensuring not to swing or use momentum.
- Slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Start with lighter weights to focus on form and control.
- Avoid locking your elbows; maintain a slight bend throughout the exercise.
- Keep your movements slow and controlled to maximize muscle engagement.
- Exhale as you lift the weights and inhale as you lower them.
- Ensure your shoulders remain relaxed and not shrugged during the lift.
- Perform the exercise in front of a mirror to monitor your form.
Bear Plank
The Bear Plank is a core stability exercise that targets the abdominal muscles, shoulders, and quadriceps. It involves holding a plank position with knees bent at 90 degrees, hovering just above the ground. This exercise enhances core strength, stability, and overall body control.
Muscle focus
Step-by-step cues
- Start on all fours with your hands directly under your shoulders and knees under your hips.
- Tuck your toes under and lift your knees off the ground, keeping them bent at a 90-degree angle.
- Engage your core by pulling your belly button towards your spine.
- Keep your back flat and maintain a neutral spine throughout the exercise.
- Hold this position for the desired amount of time, ensuring steady breathing.
Technical tips
- Focus on keeping your core tight to prevent sagging or arching of the back.
- Ensure your shoulders are directly over your wrists to maintain proper alignment.
- Keep your gaze slightly forward to help maintain a neutral neck position.
- If you feel strain in your lower back, reset your position and engage your core more actively.
- Start with shorter holds and gradually increase the duration as you build strength.
Gorilla Row
The Gorilla Row is a unilateral back exercise that targets the latissimus dorsi, rhomboids, and traps while also engaging the core. It is performed with dumbbells and involves a bent-over stance, mimicking the posture of a gorilla. This exercise helps in building strength and stability in the upper back and shoulders.
Muscle focus
Step-by-step cues
- Stand with feet shoulder-width apart, holding a dumbbell in each hand.
- Bend your knees slightly and hinge at the hips to lower your torso until it is almost parallel to the floor.
- Keep your back straight and engage your core throughout the movement.
- Let your arms hang straight down from your shoulders with palms facing each other.
- Row one dumbbell towards your hip by bending your elbow and squeezing your shoulder blade towards your spine.
- Lower the dumbbell back to the starting position and repeat with the opposite arm.
- Continue alternating arms for the desired number of repetitions.
Technical tips
- Maintain a neutral spine by keeping your head aligned with your spine.
- Engage your core to prevent lower back strain.
- Focus on pulling with your back muscles rather than using momentum.
- Keep your elbows close to your body during the row for maximum lat engagement.
- Control the weight throughout the movement, especially when lowering the dumbbell.
- Ensure even distribution of weight on both feet to maintain balance.
Seated Shoulder Press Neutral Grip
The Seated Shoulder Press Neutral Grip is an upper body exercise targeting the deltoid muscles, particularly the anterior and lateral heads, as well as engaging the triceps and upper chest. This exercise is performed using a pair of dumbbells or a specialized machine, with a neutral grip to reduce stress on the shoulder joints and enhance stability.
Muscle focus
Step-by-step cues
- Sit on a bench with back support, ensuring your feet are flat on the floor and your back is straight.
- Hold a dumbbell in each hand with a neutral grip (palms facing each other) at shoulder height.
- Engage your core to stabilize your torso and keep your elbows slightly in front of your body.
- Press the dumbbells upward until your arms are fully extended but not locked out.
- Pause briefly at the top of the movement, maintaining control.
- Slowly lower the dumbbells back to the starting position at shoulder height.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to maintain stability and prevent arching of the lower back.
- Use a controlled motion to avoid using momentum, which can reduce effectiveness and increase injury risk.
- Ensure that your elbows remain slightly in front of your body to maintain proper shoulder alignment.
- Avoid locking out your elbows at the top to keep tension on the muscles and protect your joints.
- Start with lighter weights to master form before progressing to heavier loads.
Leg In and Out
The 'In And Out' exercise is a core-focused movement that targets the abdominal muscles, particularly the rectus abdominis and obliques. It involves a seated position where the legs are extended and then brought in towards the chest, engaging the core throughout the motion.
Muscle focus
Step-by-step cues
- Sit on the floor with your legs extended in front of you and your hands placed slightly behind your hips for support.
- Lean back slightly, keeping your back straight and your core engaged.
- Lift your feet off the ground, balancing on your sit bones.
- Simultaneously bring your knees towards your chest while keeping your core tight.
- Extend your legs back out to the starting position without letting them touch the ground.
- Repeat the movement for the desired number of repetitions, maintaining control and balance throughout.
Technical tips
- Keep your core engaged at all times to protect your lower back and maximize abdominal activation.
- Focus on controlled movements rather than speed to ensure proper form and effectiveness.
- If you find it difficult to balance, try placing your hands further back or slightly bending your elbows for additional support.
- To increase difficulty, perform the exercise without using your hands for support or add ankle weights for added resistance.
- Maintain a steady breathing pattern; exhale as you bring your knees in and inhale as you extend them out.
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.
