4-Week Core and Posture Reset Program: Progression Cycle 4
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.
Hanging Knee Circles
Hanging Knee Circles are an advanced core exercise that targets the abdominal muscles, obliques, and hip flexors. This exercise involves hanging from a pull-up bar and moving your knees in a circular motion, which challenges stability and enhances core strength.
Muscle focus
Step-by-step cues
- Start by gripping a pull-up bar with an overhand grip, hands shoulder-width apart.
- Engage your core and lift your knees towards your chest.
- Begin to move your knees in a circular motion, first clockwise for a set number of repetitions.
- Reverse the direction and move your knees counterclockwise for the same number of repetitions.
- Maintain a controlled motion throughout the exercise, avoiding swinging or using momentum.
Technical tips
- Ensure your grip is firm and secure to maintain stability during the exercise.
- Focus on engaging your core muscles throughout the movement to maximize effectiveness.
- Keep your movements slow and controlled to avoid using momentum, which reduces the exercise's effectiveness.
- If you find it difficult to maintain control, start with smaller circles and gradually increase the size as you build strength.
- Breath steadily throughout the exercise, exhaling as you lift your knees and inhaling as you lower them.
Back Lever
The Back Lever is an advanced calisthenics exercise that requires significant strength, balance, and flexibility. It involves holding the body horizontally facing downwards while hanging from a bar or rings, with the arms extended and the body in a straight line.
Muscle focus
Step-by-step cues
- Begin by hanging from a bar or gymnastic rings with a pronated grip (palms facing away).
- Engage your core and glutes to maintain a straight body position.
- Slowly tuck your knees to your chest to transition into an inverted hang.
- Extend your legs back and downwards while keeping your body straight, aiming to achieve a horizontal position.
- Hold the position as long as possible, maintaining tension throughout your entire body.
- To exit, tuck your knees back to your chest and return to the starting hang position.
Technical tips
- Ensure your shoulders are engaged and depressed to protect them from strain.
- Focus on keeping your body rigid by squeezing your glutes and engaging your core.
- Practice with tucked legs initially to build strength before attempting the full extension.
- Use parallel bars or rings for easier wrist positioning if experiencing discomfort on a straight bar.
- Gradually increase hold time as you build strength and confidence in the position.
- Incorporate exercises like skin-the-cat and front lever progressions to improve overall control and strength.
Bent Over Dumbbell Lateral Raise
Bent-over lateral raises target the posterior deltoids, upper back, and trapezius muscles. This exercise is performed by bending at the hips with a neutral spine and lifting weights to the side, focusing on shoulder abduction.
Muscle focus
Step-by-step cues
- Stand with feet shoulder-width apart and hold a dumbbell in each hand.
- Bend at the hips, keeping your back straight and knees slightly bent, until your torso is nearly parallel to the floor.
- Let the dumbbells hang directly below your shoulders with palms facing each other.
- Engage your core and keep your neck in line with your spine.
- Raise the dumbbells out to the sides until your arms are parallel to the floor, keeping a slight bend in your elbows.
- Pause briefly at the top of the movement, then slowly lower the weights back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine throughout the exercise to avoid strain on your lower back.
- Focus on squeezing your shoulder blades together at the top of the movement for maximum engagement of the upper back muscles.
- Control the descent of the weights to maximize muscle tension and prevent injury.
- Keep your movements slow and controlled; avoid using momentum to lift the weights.
- Ensure that your head remains in a neutral position by looking at a spot on the floor a few feet in front of you.
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.
One-Arm Dumbbell Bent Over Scapula Row
The One-Arm Dumbbell Bent Over Scapula Row targets the upper back muscles, particularly the scapular retractors and stabilizers. This exercise helps improve posture and shoulder stability by focusing on the movement of the scapulae. It is performed with one arm at a time, allowing for greater focus on each side of the body.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a dumbbell in one hand.
- Bend your knees slightly and hinge at the hips to lean forward, keeping your back straight and core engaged.
- Let the arm holding the dumbbell hang straight down from your shoulder.
- Retract your scapula by pulling your shoulder blade towards your spine while keeping your arm straight.
- Pause briefly at the top of the movement, ensuring full scapular retraction.
- Slowly release the scapula back to the starting position.
- Repeat for the desired number of repetitions before switching to the other arm.
Technical tips
- Maintain a neutral spine throughout the exercise to prevent lower back strain.
- Focus on moving the scapula rather than bending the elbow; this is not a traditional row.
- Keep your core engaged to stabilize your body and maintain balance.
- Perform the movement slowly and with control to maximize muscle engagement.
- Use a lighter weight to ensure proper form and avoid using momentum.
Ring Face Pull
The Ring Face Pull is an upper body exercise that targets the rear deltoids, upper back, and rotator cuff muscles. It is performed using gymnastic rings, which add an element of instability, engaging the core and stabilizing muscles more than traditional face pulls. This exercise helps improve shoulder health and posture.
Muscle focus
Step-by-step cues
- Set the gymnastic rings at about chest height.
- Stand facing the rings with your feet shoulder-width apart.
- Grab the rings with a neutral grip (palms facing each other).
- Step back so your body is at an angle, keeping tension on the rings.
- Engage your core and maintain a straight line from head to heels.
- Pull the rings towards your face by driving your elbows out and back.
- Squeeze your shoulder blades together 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 your body remains in a straight line throughout the movement to engage your core effectively.
- Focus on squeezing your shoulder blades together as you pull to maximize engagement of the upper back muscles.
- Keep your elbows higher than your wrists during the pull to target the rear deltoids efficiently.
- Control the movement on both the concentric (pulling) and eccentric (releasing) phases for optimal muscle activation.
- Avoid shrugging your shoulders; keep them down and relaxed to prevent unnecessary strain on the neck.
- Adjust the angle of your body to modify difficulty: more upright for easier, more horizontal for harder.
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.
Crossack Squat
The Cossack Squat is a lower body exercise that targets the muscles of the legs, particularly the quadriceps, hamstrings, glutes, and adductors. It also enhances flexibility, balance, and mobility in the hips and ankles. This exercise involves a lateral movement pattern, which helps in developing strength and stability in the lower body.
Muscle focus
Step-by-step cues
- Stand with your feet wider than shoulder-width apart and toes slightly pointed out.
- Shift your weight onto your right leg, bending your right knee while keeping your left leg straight.
- Lower your hips down towards the right heel, keeping your chest up and back straight.
- Ensure your right knee tracks over your right foot and does not extend past your toes.
- Keep your left foot flat on the ground or allow the toes to point upwards as you descend.
- Pause at the bottom of the movement, then push through your right heel to return to the starting position.
- Repeat on the left side by shifting your weight onto your left leg.
Technical tips
- Maintain a tall posture throughout the movement to protect your lower back.
- Focus on keeping your core engaged to enhance stability.
- Start with a wider stance if you find it difficult to balance initially.
- Use a support like a bench or a wall if you need assistance with balance.
- Perform the exercise slowly and with control to maximize muscle engagement and reduce injury risk.
- Inhale as you lower down into the squat and exhale as you push back up to enhance breathing efficiency.
Sit Up
Sit Ups are a core exercise targeting the abdominal muscles. They involve lifting the upper body from a lying position to a seated position, engaging the rectus abdominis, obliques, and hip flexors. This exercise helps improve core strength and stability.
Muscle focus
Step-by-step cues
- Lie on your back on a mat with your knees bent and feet flat on the floor, hip-width apart.
- Place your fingertips lightly behind your ears, keeping your elbows wide.
- Engage your core by drawing your belly button towards your spine.
- Exhale as you lift your upper body towards your knees, keeping your lower back pressed against the floor.
- Pause at the top of the movement, ensuring your torso is upright and spine neutral.
- Inhale as you slowly lower back down to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your feet flat on the floor throughout the movement to maintain stability.
- Avoid pulling on your neck with your hands; use your core muscles to lift.
- Focus on a smooth, controlled motion rather than speed to maximize effectiveness.
- Keep your chin slightly tucked to prevent strain on the neck.
- Ensure that your lower back remains in contact with the floor during the initial phase of the lift.
- Breathe out as you lift and breathe in as you lower to maintain proper breathing rhythm.
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.
Knee To Chest Stretch
The Knee To Chest Stretch is a flexibility exercise targeting the lower back, hips, and glutes. It helps improve mobility and relieve tension in the lumbar region.
Muscle focus
Step-by-step cues
- Lie flat on your back on a mat with your legs extended and arms at your sides.
- Bend your right knee and gently pull it towards your chest using both hands.
- Keep your left leg extended on the floor, ensuring your lower back remains in contact with the mat.
- Hold the stretch for 20-30 seconds while breathing deeply.
- Release the right knee and return to the starting position.
- Repeat the stretch with your left knee.
Technical tips
- Ensure your head and shoulders remain relaxed on the mat throughout the stretch.
- Avoid pulling too hard; the movement should be gentle to prevent strain.
- Focus on maintaining a steady breathing pattern to enhance relaxation.
- If you feel discomfort in your lower back, reduce the range of motion.
- Perform this stretch after workouts to aid in recovery and flexibility.
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.
Dumbbell Seal Row
The Dumbbell Lying Row on Rack is an upper body exercise targeting the back muscles, particularly the lats, rhomboids, and traps. This exercise involves lying face down on an elevated bench or rack while pulling dumbbells towards your torso, promoting muscle growth and strength in the upper back.
Muscle focus
Step-by-step cues
- Set an adjustable bench to a flat position and place it on a rack or platform high enough so that your arms can hang freely without touching the ground.
- Lie face down on the bench with your chest and stomach supported, allowing your arms to hang straight down.
- Grab a dumbbell in each hand with a neutral grip (palms facing each other).
- Engage your core and keep your body stable throughout the movement.
- Pull the dumbbells towards your torso by squeezing your shoulder blades together, keeping your elbows close to your body.
- Pause briefly at the top of the movement, ensuring maximum contraction of the back muscles.
- Slowly lower the dumbbells back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure the bench is high enough to allow full range of motion without hitting the floor with the dumbbells.
- Focus on squeezing your shoulder blades together at the top of the movement for maximum back engagement.
- Keep your neck in a neutral position to avoid strain; do not look up or down excessively.
- Maintain a controlled tempo during both lifting and lowering phases to maximize muscle tension.
- Avoid using momentum; rely on muscle strength to lift the weights.
- Start with lighter weights to master form before progressing to heavier dumbbells.
Full Planche
The Full Planche is an advanced bodyweight exercise that requires significant strength, balance, and coordination. It involves holding your body parallel to the ground, supported only by your hands, with your arms straight and your legs extended behind you. This exercise primarily targets the shoulders, chest, core, and lower back.
Muscle focus
Step-by-step cues
- Begin in a plank position with your hands shoulder-width apart and fingers pointing forward.
- Engage your core and glutes to keep your body in a straight line.
- Shift your weight forward onto your hands while keeping your arms straight.
- Lift your feet off the ground by engaging your core and lower back muscles.
- Maintain a parallel position to the ground with your legs fully extended.
- Hold the position for as long as possible while maintaining form.
- To exit, slowly lower your feet back to the ground and return to a plank position.
Technical tips
- Ensure that your wrists are warmed up before attempting the Full Planche to prevent injury.
- Start with progressions such as the tuck planche or straddle planche to build strength gradually.
- Focus on keeping your arms straight and locked throughout the exercise for stability.
- Engage your core and glutes consistently to maintain a straight body line.
- Practice regularly to improve balance and muscle endurance required for holding the position.
- Consider using parallettes for better wrist comfort and increased leverage.
Weighted Straight Arm Crunch
The Weighted Straight Arm Crunch is an abdominal exercise that targets the rectus abdominis and obliques. This variation involves holding a weight above your chest with straight arms, increasing resistance and intensity.
Muscle focus
Step-by-step cues
- Lie flat on your back on a mat with your knees bent and feet flat on the floor.
- Hold a weight plate or dumbbell with both hands, extending your arms straight above your chest.
- Engage your core by pulling your navel towards your spine.
- Lift your shoulders and upper back off the mat, keeping your arms straight and reaching towards the ceiling.
- Hold the contraction at the top for a moment, then slowly lower back down to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your arms straight but not locked to avoid joint strain.
- Focus on using your abdominal muscles to lift, not your neck or arms.
- Exhale as you lift and inhale as you lower back down.
- Start with a lighter weight to master the form before progressing to heavier weights.
- Maintain a slow and controlled movement throughout the exercise to maximize muscle engagement.
Weighted Pull-Up
The Weighted Pull Up is an advanced upper body exercise that targets the latissimus dorsi, biceps, and other muscles of the back and arms. By adding weight, this exercise increases resistance, enhancing muscle strength and hypertrophy. It requires a pull-up bar and additional weight, typically attached via a weight belt.
Muscle focus
Step-by-step cues
- Begin by securely attaching a weight to your body using a dip belt or weighted vest.
- Stand beneath a pull-up bar and grasp it with an overhand grip, hands slightly wider than shoulder-width apart.
- Engage your core and retract your shoulder blades to stabilize your body.
- Initiate the pull by driving your elbows downwards and pulling your chin above the bar.
- Pause briefly at the top of the movement, ensuring full contraction of the back muscles.
- Lower yourself in a controlled manner until your arms are fully extended.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that the added weight is securely fastened to prevent injury.
- Focus on maintaining a straight line from head to heels by engaging your core throughout the exercise.
- Avoid swinging or using momentum to complete the pull-up; aim for controlled movements.
- If you're new to weighted pull-ups, start with a lighter weight to master form before progressing.
- Keep your shoulders away from your ears to prevent unnecessary strain and promote proper muscle engagement.
- Breathe out as you pull up and inhale as you lower yourself back down.
Dumbbell Alternate Front Raise
The Dumbbell Alternate Front Raise is an isolation exercise targeting the anterior deltoids. It involves lifting dumbbells in front of the body alternately, which helps in developing shoulder strength and definition. This exercise also engages the upper chest and traps to a lesser extent.
Muscle focus
Step-by-step cues
- Stand with feet shoulder-width apart, holding a dumbbell in each hand with a neutral grip.
- Keep your arms straight but not locked, and position the dumbbells in front of your thighs.
- Engage your core and maintain a slight bend in your knees.
- Raise one dumbbell in front of you to shoulder height, keeping your palm facing down.
- Lower the dumbbell back to the starting position with control.
- Repeat the movement with the opposite arm.
- Continue alternating arms for the desired number of repetitions.
Technical tips
- Maintain a controlled motion to avoid using momentum.
- Keep your back straight and avoid leaning backward as you lift the weights.
- Focus on lifting with your shoulders, not your arms or back.
- Exhale as you lift the dumbbell and inhale as you lower it.
- Start with lighter weights to ensure proper form before progressing to heavier dumbbells.
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.
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.
