4-Week Core and Posture Reset Program: Progression Cycle 3
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.
Incline Bench Leg Raises
Incline Bench Leg Raises target the lower abdominal muscles by lifting the legs while lying on an incline bench. This exercise helps in strengthening the core and improving overall abdominal definition.
Muscle focus
Step-by-step cues
- Lie back on an incline bench with your head at the higher end and your legs extended off the lower end.
- Grip the sides of the bench for stability.
- Keep your legs straight and together, then lift them towards your chest by flexing at the hips.
- Raise your legs until they are perpendicular to your torso, or as high as you comfortably can.
- Slowly lower your legs back to the starting position without letting them touch the ground.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your lower back remains in contact with the bench throughout the movement to prevent strain.
- Control the movement both when raising and lowering your legs to maximize muscle engagement.
- Exhale as you lift your legs and inhale as you lower them to maintain proper breathing rhythm.
- If you find it difficult to keep your legs straight, you can slightly bend your knees.
- Start with a moderate incline and adjust as needed to increase or decrease difficulty.
Standing Side Lat Stretch
The Standing Side Lat Stretch is a flexibility exercise targeting the latissimus dorsi muscles, which are located on the sides of the back. This stretch helps improve range of motion in the shoulders and upper back, and can aid in reducing muscle tightness and enhancing overall posture.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, keeping your knees slightly bent.
- Raise your right arm overhead, reaching towards the ceiling.
- Lean your torso gently to the left side, feeling the stretch along the right side of your body.
- Hold the stretch for 15-30 seconds, breathing deeply throughout.
- Return to the starting position and repeat on the opposite side.
Technical tips
- Keep your core engaged to maintain balance and support your lower back.
- Avoid leaning forward or backward; focus on a lateral stretch directly to the side.
- Ensure your movements are slow and controlled to prevent injury.
- If you feel any sharp pain, reduce the intensity of the stretch or stop if necessary.
- Incorporate this stretch into your warm-up or cool-down routine to enhance flexibility.
One-Arm Shoulder Press Dumbbell
The standing one-arm dumbbell press is a compound exercise targeting the shoulders, specifically the deltoid muscles. It also engages the core for stabilization. This exercise helps in developing unilateral strength and improving balance.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand at shoulder height with your palm facing forward.
- Engage your core and keep your back straight throughout the movement.
- Press the dumbbell overhead by extending your elbow until your arm is fully extended.
- Pause briefly at the top of the movement, ensuring your arm is straight but not locked.
- Slowly lower the dumbbell back to the starting position at shoulder height.
- Repeat for the desired number of repetitions before switching to the other arm.
Technical tips
- Maintain a neutral spine and avoid leaning to one side during the press.
- Keep your wrist straight and aligned with your forearm to prevent strain.
- Engage your core muscles to stabilize your body and prevent swaying.
- Focus on controlled movements, both when pressing up and lowering the dumbbell.
- Start with a lighter weight to master form before progressing to heavier weights.
- Breathe out as you press the dumbbell up and inhale as you lower it.
Upward Dog
The Upward Dog, also known as Upward-Facing Dog or Urdhva Mukha Svanasana, is a yoga pose that strengthens the spine, arms, and wrists while stretching the chest, shoulders, and abdomen. It is commonly used in yoga sequences to improve posture and increase flexibility.
Muscle focus
Step-by-step cues
- Begin by lying face down on the mat with your legs extended straight back and the tops of your feet resting on the floor.
- Place your hands under your shoulders with your elbows close to your body.
- Inhale deeply and press firmly into your palms to lift your chest off the ground.
- Straighten your arms completely while keeping your shoulders relaxed and away from your ears.
- Engage your thighs and lift your knees off the floor, balancing on the tops of your feet.
- Hold the pose for several breaths, keeping your gaze forward or slightly upward.
- Exhale and slowly lower your body back to the starting position.
Technical tips
- Ensure that your hands are aligned directly under your shoulders for optimal support.
- Keep your elbows slightly bent if you feel any strain in the lower back.
- Engage your core muscles to protect your lower back during the pose.
- Focus on lifting through the chest rather than pushing with the arms to maintain proper alignment.
- If you experience discomfort in the wrists, try spreading your fingers wide for better weight distribution.
- Maintain a steady breath throughout the pose to enhance relaxation and focus.
Flag
The Flag, also known as the Human Flag, is an advanced bodyweight exercise that requires significant strength, balance, and core stability. It involves holding the body horizontally while gripping a vertical pole or similar structure. This exercise primarily targets the obliques, shoulders, and lats, while also engaging the entire core and stabilizing muscles.
Muscle focus
Step-by-step cues
- Find a sturdy vertical pole or similar structure that can support your weight.
- Place your lower hand in an overhand grip at about waist height on the pole.
- Position your upper hand in an underhand grip above your head on the pole.
- Engage your core and pull with your upper hand while pushing with your lower hand to lift your body off the ground.
- Keep your body straight and horizontal to the ground, maintaining tension throughout your core and legs.
- Hold the position for as long as possible, then slowly lower yourself back to the starting position.
Technical tips
- Start with basic core and shoulder strengthening exercises before attempting the Flag.
- Practice holding a tucked position first to build strength and balance.
- Ensure both hands are gripping firmly and actively engage your lats for stability.
- Focus on keeping your body rigid and avoid bending at the hips or knees.
- Breath steadily and maintain control throughout the movement to improve endurance.
- Gradually increase hold time as you build strength and confidence in the position.
Dumbbell Rear Delt Row
The Dumbbell Rear Delt Row is an isolation exercise targeting the rear deltoids, upper back, and trapezius muscles. It helps in developing shoulder stability and improving posture by strengthening the posterior shoulder girdle.
Muscle focus
Step-by-step cues
- Stand with feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip.
- Bend your knees slightly and hinge at the hips to lean forward, keeping your back straight and chest up.
- Let your arms hang down naturally, perpendicular to the floor.
- Engage your core and retract your shoulder blades.
- Pull the dumbbells up towards your ribcage, focusing on squeezing your shoulder blades together.
- Pause briefly at the top of the movement, ensuring maximum contraction in the rear delts.
- Slowly lower the dumbbells back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your back straight and avoid rounding your shoulders during the exercise.
- Focus on pulling with your elbows rather than your hands to engage the rear delts more effectively.
- Maintain a slow and controlled movement to maximize muscle engagement and reduce momentum.
- Ensure that your neck remains neutral by looking slightly ahead rather than down.
- Avoid using excessively heavy weights that compromise form; prioritize technique over load.
- Inhale as you lower the weights and exhale as you lift them for better core stability.
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.
Figure 4 Stretch on Chair
The Figure 4 Stretch on Chair is a seated exercise designed to improve flexibility in the hips, glutes, and lower back. It is particularly beneficial for individuals who spend long hours sitting, as it helps alleviate tension and improve mobility in these areas.
Muscle focus
Step-by-step cues
- Sit upright on a sturdy chair with your feet flat on the floor, hip-width apart.
- Lift your right foot and place your right ankle on your left knee, forming a 'figure 4' shape with your legs.
- Keep your back straight and gently lean forward from the hips until you feel a stretch in your right hip and glute.
- Hold the stretch for 20-30 seconds, breathing deeply and maintaining a relaxed posture.
- Return to the starting position and repeat on the opposite side.
Technical tips
- Ensure your back remains straight throughout the stretch to avoid unnecessary strain.
- If you feel discomfort in your knee, adjust the position of your foot or reduce the forward lean.
- Focus on deep, controlled breathing to enhance relaxation and effectiveness of the stretch.
- Perform this stretch regularly to improve flexibility and reduce tension from prolonged sitting.
Half Kneeling Quad Stretch
The Half Kneeling Quad Stretch is a flexibility exercise targeting the quadriceps muscles. It is performed in a half-kneeling position, which allows for a deep stretch of the front thigh muscles while also engaging the hip flexors. This stretch is beneficial for improving flexibility, reducing muscle tightness, and enhancing overall lower body mobility.
Muscle focus
Step-by-step cues
- Begin in a half-kneeling position with your right knee on the ground and your left foot flat in front of you, forming a 90-degree angle at both knees.
- Keep your torso upright and engage your core muscles to maintain balance.
- Reach back with your right hand and gently grasp your right ankle or foot.
- Slowly pull your right foot towards your glutes, feeling a stretch in the front of your right thigh.
- Hold the stretch for 20-30 seconds, ensuring you maintain steady breathing.
- Release the stretch and switch sides to repeat with the left leg.
Technical tips
- Ensure your front knee is aligned over your ankle to maintain proper form and prevent strain.
- Keep your hips square and facing forward to maximize the effectiveness of the stretch.
- If you have difficulty reaching your ankle, use a strap or towel looped around your foot for assistance.
- Focus on keeping your back straight and avoid arching to prevent lower back strain.
- Perform this stretch after workouts or during cool-downs to help reduce muscle tightness.
Weighted Decline Crunch
The Weighted Decline Crunch is an advanced abdominal exercise targeting the rectus abdominis and obliques. It involves performing a crunch on a decline bench while holding a weight plate or dumbbell, increasing resistance and intensity.
Muscle focus
Step-by-step cues
- Set up a decline bench at a moderate angle, typically between 30 to 45 degrees.
- Sit on the bench and secure your feet under the foot pads to ensure stability.
- Hold a weight plate or dumbbell against your chest with both hands.
- Lie back until your upper body is parallel to the bench, maintaining a slight bend in your knees.
- Engage your core muscles and lift your upper body towards your knees in a controlled manner.
- Pause briefly at the top of the movement, ensuring maximum contraction of the abdominal muscles.
- Slowly lower your upper body back to the starting position without letting your back arch excessively.
- Repeat for the desired number of repetitions, maintaining control throughout the exercise.
Technical tips
- Choose an appropriate weight that challenges you without compromising form.
- Focus on using your abdominal muscles rather than pulling with your neck or arms.
- Exhale as you crunch up and inhale as you return to the starting position.
- Keep movements slow and controlled to maximize muscle engagement.
- Avoid using momentum; ensure each repetition is deliberate and focused.
- Maintain a neutral spine throughout the exercise to prevent strain on the lower back.
- Start with lighter weights if you're new to this exercise and gradually increase as you build strength.
Standing Hip Abduction
Standing Hip Abduction is an exercise targeting the gluteus medius and minimus muscles, as well as the tensor fasciae latae. It helps improve hip stability and strength, which is essential for various athletic activities and daily movements.
Muscle focus
Step-by-step cues
- Stand upright with your feet hip-width apart. You can hold onto a stable surface like a wall or chair for balance.
- Shift your weight onto your left leg, keeping it slightly bent.
- Lift your right leg out to the side as high as you can without tilting your torso. Keep your toes pointing forward.
- Pause at the top of the movement, then slowly lower your leg back to the starting position.
- Complete the desired number of repetitions, then switch to the other leg.
Technical tips
- Maintain a straight posture throughout the exercise to engage the correct muscles.
- Avoid leaning to the side when lifting your leg; focus on isolating the movement in the hip.
- Control the movement both when lifting and lowering your leg to maximize muscle engagement.
- Start with a small range of motion if you're new to this exercise, gradually increasing as you gain strength.
- Incorporate resistance bands around your ankles for added difficulty once you master the basic form.
Single-Leg Calf Raise
The Standing Single Leg Calf Raise is an isolation exercise targeting the calf muscles, specifically the gastrocnemius and soleus. This exercise is performed by standing on one leg and raising the heel to engage the calf muscles, enhancing balance and muscular endurance.
Muscle focus
Step-by-step cues
- Stand upright with your feet hip-width apart, using a wall or sturdy object for balance if necessary.
- Shift your weight onto one leg, lifting the other foot slightly off the ground.
- Engage your core and maintain a straight posture throughout the movement.
- Slowly raise your heel off the ground as high as possible, keeping your knee straight.
- Pause briefly at the top of the movement, feeling the contraction in your calf muscle.
- Lower your heel back to the starting position in a controlled manner.
- Complete the desired number of repetitions before switching to the other leg.
Technical tips
- Focus on maintaining balance by engaging your core muscles throughout the exercise.
- Perform the movement slowly to maximize muscle engagement and control.
- Ensure that your knee remains straight but not locked during the exercise.
- Use a full range of motion for optimal calf muscle activation.
- If balance is challenging, use a wall or chair for support without relying too heavily on it.
- Start with body weight and gradually add resistance, such as dumbbells, as you become more comfortable with the movement.
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.
Band High Anchor Wide Row
The Band High Anchor Wide Row is an exercise targeting the upper back muscles, including the rhomboids, trapezius, and rear deltoids. It involves pulling a resistance band anchored at a high point towards your chest with elbows flared out, promoting scapular retraction and shoulder stability.
Muscle focus
Step-by-step cues
- Anchor a resistance band at a high point above your head level.
- Stand facing the anchor point with feet shoulder-width apart.
- Hold the band handles with an overhand grip, arms extended forward.
- Step back to create tension in the band while maintaining a slight bend in your knees.
- Engage your core and keep your back straight.
- Pull the band towards your chest by driving your elbows out and back, squeezing your shoulder blades together.
- Pause briefly at the peak contraction, ensuring full scapular retraction.
- Slowly extend your arms back to the starting position, maintaining control.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the anchor point is secure to prevent slipping during the exercise.
- Keep your core engaged throughout to maintain balance and posture.
- Focus on squeezing your shoulder blades together at the peak of each row.
- Avoid using momentum; perform the movement in a controlled manner.
- Maintain a slight bend in your knees to stabilize your stance.
- Keep your wrists straight to avoid unnecessary strain.
Arm Circles
Shoulder circles are a dynamic warm-up exercise targeting the shoulder joints and surrounding muscles. This exercise helps improve mobility, flexibility, and blood flow to the shoulder area, reducing the risk of injury during more intense workouts.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart and arms relaxed by your sides.
- Lift your shoulders towards your ears in a shrugging motion.
- Begin to move your shoulders in a circular motion, first moving them forward, up, back, and down.
- Complete the desired number of repetitions in the forward direction.
- Reverse the direction of the circles, moving your shoulders backward, up, forward, and down.
- Maintain a smooth and controlled motion throughout the exercise.
Technical tips
- Keep your core engaged to maintain good posture during the exercise.
- Perform the circles slowly to maximize the stretch and control.
- Focus on making large circles to fully engage the shoulder joint.
- Breathe naturally and avoid holding your breath.
- Start with smaller circles if you feel any discomfort or tightness.
Band Standing Side Bend
The Band Standing Side Bend is an exercise targeting the oblique muscles, which are part of the core. It involves bending the torso to the side while maintaining tension with a resistance band, helping to improve core stability and strength.
Muscle focus
Step-by-step cues
- Stand with feet shoulder-width apart, holding a resistance band in both hands.
- Place one end of the band under your left foot and hold the other end with your right hand.
- Keep your left hand on your hip or let it hang naturally by your side.
- Engage your core and keep your back straight.
- Slowly bend your torso to the right, pulling against the resistance of the band.
- Pause briefly at the bottom of the movement, feeling the stretch in your left oblique.
- Return to the starting position by contracting your left oblique muscles.
- Complete the desired number of repetitions before switching sides.
Technical tips
- Ensure that your movements are controlled and deliberate to maximize muscle engagement.
- Avoid leaning forward or backward; focus on a pure lateral bend.
- Keep your shoulders relaxed and avoid shrugging them during the exercise.
- Maintain a slight bend in your knees to reduce strain on your lower back.
- Focus on using your oblique muscles to initiate and control the movement.
- Exhale as you bend to the side and inhale as you return to the starting position.
Pull-Up Wide Grip
The Pull-Up Wide Grip is a compound upper body exercise that primarily targets the latissimus dorsi muscles in the back, while also engaging the biceps, shoulders, and core. This variation uses a wider grip than the standard pull-up, which increases the emphasis on the outer portions of the lats and can help in building a broader back.
Muscle focus
Step-by-step cues
- Stand beneath a pull-up bar and reach up to grasp it with an overhand grip, hands positioned wider than shoulder-width apart.
- Engage your core and pull your shoulder blades down and back to stabilize your upper body.
- Initiate the pull by driving your elbows down towards your sides, lifting your body until your chin is above the bar.
- Pause briefly at the top of the movement, ensuring full contraction of the back muscles.
- Lower yourself in a controlled manner back to the starting position with arms fully extended.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on squeezing your shoulder blades together as you pull up to maximize lat engagement.
- Avoid swinging or using momentum; maintain a controlled movement throughout the exercise.
- If you struggle with full pull-ups, consider using an assisted pull-up machine or resistance bands for support.
- Ensure your grip is secure but not overly tight to prevent unnecessary forearm fatigue.
- Keep your body straight and avoid arching your back during the movement to maintain proper form.
Pike Push-Up Between Benches
The Pike Push Up Between Benches is an advanced bodyweight exercise targeting the shoulders, triceps, and upper chest. By elevating the feet on benches, this variation increases the range of motion and intensity, simulating an overhead press movement.
Muscle focus
Step-by-step cues
- Position two benches parallel to each other, about shoulder-width apart.
- Place your feet on one bench and your hands on the other, forming a pike position with your hips elevated.
- Keep your body inverted with your legs straight and core engaged.
- Lower your head towards the floor by bending your elbows, keeping them close to your body.
- Pause briefly at the bottom of the movement, then push through your palms to extend your arms and return to the starting position.
- Maintain control throughout the movement and avoid arching your back.
Technical tips
- Ensure that both benches are stable and can support your weight.
- Focus on keeping your core tight to maintain balance and proper form.
- Keep your elbows tucked in to engage the triceps more effectively.
- Control the descent to maximize muscle engagement and prevent injury.
- Breathe in as you lower yourself and exhale as you push back up.
- If new to this exercise, start with a lower elevation or perform regular pike push-ups until strength improves.
Janda Sit Up
The Janda Sit Up is an advanced core exercise designed to isolate the abdominal muscles by minimizing the involvement of the hip flexors. This exercise emphasizes the contraction of the rectus abdominis and obliques, providing a more intense abdominal workout.
Muscle focus
Step-by-step cues
- Lie flat on your back with your knees bent at a 90-degree angle and feet flat on the floor.
- Place your hands behind your head, keeping your elbows wide.
- Engage your glutes and hamstrings by having a partner hold your ankles or using a resistance band around them to create tension.
- Exhale and slowly curl your torso up towards your knees, focusing on contracting your abdominal muscles.
- Pause at the top of the movement, ensuring maximum contraction of the abs.
- Inhale and slowly lower your torso back to the starting position, maintaining control throughout the descent.
Technical tips
- Focus on using your abdominal muscles to lift your torso rather than pulling with your neck or arms.
- Keep your lower back pressed into the floor as you lift to avoid engaging the hip flexors.
- Maintain a slow and controlled movement to maximize muscle engagement and reduce momentum.
- Ensure that your breathing is synchronized with the movement: exhale on the way up and inhale on the way down.
- If you feel strain in your neck or lower back, reassess your form and ensure proper engagement of the core muscles.
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.
