4-Week Core and Posture Reset Program: Progression Cycle 2
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.
Opposite side elbow to knee
The opposite side elbow to knee exercise is a core strengthening movement that targets the oblique muscles. It involves bringing the elbow across the body to meet the opposite knee, engaging the abdominal muscles and improving rotational stability.
Muscle focus
Step-by-step cues
- Lie on your back with your knees bent and feet flat on the floor. Place your hands lightly behind your head, elbows pointing outwards.
- Engage your core by pulling your belly button towards your spine.
- Lift your head, shoulders, and upper back off the ground while simultaneously bringing your right elbow towards your left knee, twisting through the torso.
- Extend your right leg out straight as you bring your elbow to your knee.
- Return to the starting position with control, then repeat on the opposite side by bringing your left elbow towards your right knee.
- Continue alternating sides for the desired number of repetitions.
Technical tips
- Focus on using your core muscles to lift and twist rather than pulling on your neck with your hands.
- Keep movements controlled and deliberate to maximize muscle engagement and reduce risk of injury.
- Exhale as you twist and bring the elbow to the knee, inhale as you return to the starting position.
- Ensure that your lower back remains in contact with the floor throughout the exercise to protect your spine.
- Start with a smaller range of motion if you're a beginner, gradually increasing as you build strength.
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.
Dumbbell Cuban Rotation
The Dumbbell Cuban Rotation is an exercise that targets the rotator cuff muscles, improving shoulder stability and mobility. It involves a combination of external rotation and a lateral raise, making it effective for enhancing shoulder health and preventing injuries.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with a pronated grip.
- Raise your arms to shoulder height, keeping elbows bent at 90 degrees and upper arms parallel to the ground.
- Rotate your forearms upward by externally rotating your shoulders, keeping elbows stationary.
- Pause briefly at the top of the movement, ensuring your forearms are vertical.
- Slowly lower the dumbbells back to the starting position by reversing the rotation.
- Repeat for the desired number of repetitions.
Technical tips
- Start with light weights to focus on form and control.
- Keep your core engaged to maintain stability throughout the exercise.
- Avoid using momentum; perform the movement slowly and deliberately.
- Ensure your elbows remain at shoulder height and do not drop during the rotation.
- Breathe steadily, exhaling as you rotate upward and inhaling as you return to the start.
Ankle Taps
The lying torso twist is an abdominal exercise that targets the oblique muscles. It involves rotating the lower body while keeping the upper body stable, enhancing core strength and flexibility.
Muscle focus
Step-by-step cues
- Lie flat on your back with your arms extended out to the sides, palms facing down for stability.
- Bend your knees and lift your legs so that your thighs are perpendicular to the floor and your calves are parallel.
- Engage your core muscles to stabilize your spine.
- Slowly lower your legs to one side, keeping your shoulders flat on the ground.
- Pause briefly when your legs are close to the floor, then return to the starting position using your core muscles.
- Repeat the movement on the opposite side.
Technical tips
- Maintain a slow and controlled motion to maximize muscle engagement.
- Focus on keeping your shoulders and upper back pressed against the floor throughout the exercise.
- Engage your core by pulling your belly button towards your spine.
- Breathe out as you lower your legs and inhale as you return to the center position.
- If you feel strain in your lower back, reduce the range of motion or keep your feet closer to the floor.
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.
Seated Dumbbell Shoulder Press
The Seated Dumbbell Shoulder Press is a compound exercise targeting the deltoid muscles, particularly the anterior and medial heads, as well as engaging the triceps and upper chest. This exercise is performed while seated, providing stability and allowing for better focus on shoulder muscle activation.
Muscle focus
Step-by-step cues
- Sit on a bench with back support, feet flat on the floor, and hold a dumbbell in each hand at shoulder height with palms facing forward.
- Engage your core to stabilize your torso and keep your back pressed against the bench.
- Press the dumbbells upward until your arms are fully extended overhead, without locking your elbows.
- Pause briefly at the top of the movement, then slowly lower the dumbbells back to the starting position at shoulder height.
- Repeat for the desired number of repetitions.
Technical tips
- Choose a weight that allows you to maintain proper form throughout the set.
- Keep your movements controlled and avoid using momentum to lift the weights.
- Ensure your elbows remain slightly in front of your body to reduce shoulder joint strain.
- Focus on keeping your wrists straight and aligned with your forearms to prevent injury.
- Breathing is crucial: exhale as you press up and inhale as you lower the weights.
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.
Band Hip Abduction
The Band Hip Abduction is an exercise targeting the gluteus medius and minimus muscles, as well as the tensor fasciae latae. It involves using a resistance band to create tension, which helps in strengthening and stabilizing the hips. This exercise is beneficial for improving hip stability, enhancing athletic performance, and preventing injuries.
Muscle focus
Step-by-step cues
- Place a resistance band around your legs, just above your knees.
- Stand with your feet shoulder-width apart and slightly bend your knees.
- Engage your core and keep your back straight.
- Slowly move one leg out to the side against the resistance of the band, keeping your toes pointing forward.
- Pause briefly at the top of the movement, ensuring maximum tension on the band.
- Return your leg to the starting position with control.
- Repeat for the desired number of repetitions, then switch to the other leg.
Technical tips
- Ensure the resistance band is tight enough to provide adequate tension throughout the movement.
- Focus on maintaining a stable core and avoid leaning to one side.
- Keep your movements slow and controlled to maximize muscle engagement.
- Breathe steadily throughout the exercise, exhaling as you abduct your leg.
- To increase difficulty, use a heavier resistance band or perform more repetitions.
Roll Foot
The 'Roll Foot' exercise is designed to improve foot mobility, flexibility, and relieve tension in the plantar fascia. It involves using a small ball or foam roller to massage the bottom of the foot, which can help alleviate discomfort and improve overall foot health.
Muscle focus
Step-by-step cues
- Sit on a chair with your feet flat on the ground.
- Place a small ball or foam roller under one foot.
- Apply gentle pressure and roll the ball from the heel to the toes.
- Focus on any tight or tender areas, spending extra time there.
- Continue rolling for 1-2 minutes per foot.
- Switch to the other foot and repeat the process.
Technical tips
- Use a tennis ball for a softer massage or a lacrosse ball for deeper pressure.
- Maintain a relaxed posture to avoid unnecessary tension in your legs and back.
- Perform this exercise daily to maintain flexibility and prevent foot discomfort.
- If you experience sharp pain, reduce pressure or consult a healthcare professional.
- Incorporate deep breathing to enhance relaxation during the exercise.
Band Kneeling Twisting Crunch
The Band Kneeling Twisting Crunch is a core exercise that targets the obliques and abdominal muscles. It involves using a resistance band to add tension, enhancing muscle engagement during the twisting motion. This exercise is performed in a kneeling position, which helps stabilize the lower body while focusing on the rotational movement of the torso.
Muscle focus
Step-by-step cues
- Attach a resistance band to a stable anchor point at shoulder height.
- Kneel on the floor with your side facing the anchor point, holding the band with both hands.
- Engage your core and keep your back straight.
- Twist your torso away from the anchor point, pulling the band across your body.
- Pause briefly at the end of the twist, ensuring maximum contraction of the obliques.
- Slowly return to the starting position with control.
- Complete the desired number of repetitions before switching sides.
Technical tips
- Ensure the resistance band is securely attached to prevent it from snapping back.
- Focus on using your core muscles to twist, rather than relying on arm strength.
- Maintain a steady breathing pattern, exhaling as you twist and inhaling as you return.
- Keep your hips stable and avoid excessive movement in the lower body.
- Start with a lighter resistance band if you're new to this exercise to master the form before increasing tension.
- Perform this exercise slowly to maximize muscle engagement and control.
Hip Hinge
The hip hinge is a fundamental movement pattern essential for exercises like deadlifts and kettlebell swings. It involves bending at the hips while maintaining a neutral spine, allowing for efficient load transfer and minimizing stress on the lower back.
Muscle focus
Step-by-step cues
- Stand with feet hip-width apart, toes pointing forward.
- Engage your core to stabilize your spine.
- Begin the movement by pushing your hips back as if reaching them toward a wall behind you.
- Keep your knees slightly bent and maintain a neutral spine throughout the movement.
- Lower your torso until you feel a stretch in your hamstrings, keeping your chest open and shoulders back.
- Reverse the motion by driving through your heels and extending your hips to return to the starting position.
Technical tips
- Focus on moving from the hips rather than bending at the waist.
- Keep your weight balanced over your midfoot to heels to maintain stability.
- Ensure your back remains flat and avoid rounding your shoulders.
- Practice in front of a mirror to monitor form and alignment.
- Start with bodyweight to master the technique before adding resistance.
Assisted Pistol Squat
The Assisted Pistol Squat is a single-leg squat variation that utilizes support to aid in balance and control. This exercise targets the quadriceps, glutes, hamstrings, and core muscles while improving unilateral strength and stability.
Muscle focus
Step-by-step cues
- Stand upright next to a sturdy support, such as a squat rack or parallel bars, with your feet hip-width apart.
- Hold onto the support with one hand for balance.
- Lift one leg off the ground, extending it straight in front of you.
- Engage your core and slowly lower your body into a squat on the supporting leg, keeping your chest up and back straight.
- Descend as low as you can comfortably go while maintaining control and balance.
- Push through the heel of your supporting foot to return to the starting position.
- Repeat for the desired number of repetitions before switching legs.
Technical tips
- Focus on keeping your core engaged throughout the movement to maintain stability.
- Use the support only as much as needed to maintain balance; try to rely more on your leg strength over time.
- Keep your knee aligned with your toes to prevent any inward or outward collapse.
- Control the descent and ascent to maximize muscle engagement and reduce injury risk.
- Start with a higher support if needed and gradually work towards using less assistance as you gain strength.
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.
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.
Crab Pose
The Crab Pose, also known as Reverse Tabletop, is a bodyweight exercise that targets the core, shoulders, and glutes. It involves lifting the hips off the ground while balancing on the hands and feet, creating a tabletop position with the torso parallel to the floor.
Muscle focus
Step-by-step cues
- Sit on the floor with your knees bent and feet flat on the ground, hip-width apart.
- Place your hands behind you, palms flat on the floor with fingers pointing towards your feet.
- Engage your core and press through your hands and feet to lift your hips off the ground.
- Align your torso parallel to the floor, forming a straight line from shoulders to knees.
- Keep your head in a neutral position or gently tilt it back if comfortable.
- Hold this position for a few seconds while maintaining steady breathing.
- Slowly lower your hips back to the starting position.
Technical tips
- Ensure your hands are directly under your shoulders for optimal support.
- Engage your glutes and core to maintain stability throughout the pose.
- Keep your chest open and shoulders away from your ears to avoid tension.
- Focus on maintaining a straight line from shoulders to knees for proper alignment.
- If you experience discomfort in your wrists, adjust hand positioning or take breaks as needed.
- Practice controlled breathing to help maintain balance and focus during the pose.
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.
Dumbbell Half Kneeling Shoulder Press
The Dumbbell Half Kneeling Shoulder Press is an exercise that targets the deltoids, triceps, and core. It involves pressing a dumbbell overhead while in a half-kneeling position, which helps improve shoulder stability and core engagement.
Muscle focus
Step-by-step cues
- Begin by kneeling on the floor with your right knee down and left foot flat on the ground in front of you, forming a 90-degree angle with your left knee.
- Hold a dumbbell in your right hand at shoulder height with your palm facing forward.
- Engage your core to maintain an upright torso and stabilize your position.
- Press the dumbbell overhead by extending your arm fully, keeping your wrist straight and aligned with your shoulder.
- Slowly lower the dumbbell back to the starting position at shoulder height.
- Complete the desired number of repetitions, then switch sides to perform the exercise with your left knee down and right foot forward.
Technical tips
- Keep your core tight throughout the movement to prevent arching of the lower back.
- Ensure that your front foot is firmly planted on the ground for stability.
- Maintain a neutral spine by keeping your head aligned with your spine and looking straight ahead.
- Avoid shrugging your shoulders as you press; keep them down and away from your ears.
- Control the movement on both the upward and downward phases to maximize muscle engagement.
- Start with a lighter weight to master form before progressing to heavier dumbbells.
Reverse Crunches
Reverse crunches are an abdominal exercise that targets the lower part of the rectus abdominis. This movement involves curling the pelvis towards the ribcage while lying on your back, engaging the core muscles effectively.
Muscle focus
Step-by-step cues
- Lie flat on your back on a mat with your legs extended and arms by your sides, palms facing down.
- Bend your knees at a 90-degree angle and lift your feet off the ground so that your thighs are perpendicular to the floor.
- Engage your core by drawing your belly button towards your spine.
- Exhale as you curl your hips off the floor, bringing your knees towards your chest. Keep the movement controlled.
- Inhale as you slowly lower your hips back to the starting position without letting your feet touch the ground.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on using your core muscles to lift your hips rather than swinging your legs.
- Keep the movement slow and controlled to maximize muscle engagement and reduce momentum.
- Avoid arching your back; maintain a neutral spine throughout the exercise.
- Place your hands under your glutes for added support if needed.
- Exhale during the exertion phase as you lift your hips and inhale as you return to the starting position.
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.
