4-Week Core and Posture Reset Program: Progression Cycle 5
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.
Captains Chair Knee Raises
The Captain's Chair Knee Raise is an effective core exercise that targets the rectus abdominis, obliques, and hip flexors. It is performed using a Captain's Chair apparatus, which supports the upper body while allowing free movement of the legs.
Muscle focus
Step-by-step cues
- Position yourself on the Captain's Chair with your back firmly against the backrest.
- Grip the handles firmly to stabilize your upper body.
- Allow your legs to hang freely with feet off the ground.
- Engage your core by drawing your navel towards your spine.
- Slowly lift your knees towards your chest in a controlled manner.
- Pause briefly at the top of the movement, ensuring maximum contraction of the abdominal muscles.
- Lower your legs back to the starting position without swinging or using momentum.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your movements slow and controlled to maximize muscle engagement.
- Avoid swinging your legs; focus on using your core muscles to lift your knees.
- Ensure your back remains pressed against the backrest throughout the exercise.
- Breathe out as you lift your knees and inhale as you lower them.
- Start with a moderate number of repetitions and gradually increase as you build strength.
- If you experience discomfort in your lower back, check your form and reduce the range of motion if necessary.
Dumbbell Lat Pullover
The Dumbbell Pullover is a compound exercise that primarily targets the chest and latissimus dorsi muscles, while also engaging the triceps and core. It is performed lying on a bench with a single dumbbell held in both hands, extending the arms over the chest and lowering the weight behind the head.
Muscle focus
Step-by-step cues
- Lie flat on a bench, ensuring your upper back and shoulders are supported, with your feet firmly planted on the floor.
- Hold a dumbbell with both hands, palms facing upward, and extend your arms straight above your chest.
- Keep a slight bend in your elbows to reduce joint strain.
- Inhale deeply and slowly lower the dumbbell in an arc behind your head until you feel a stretch in your chest and lats.
- Pause briefly at the bottom of the movement.
- Exhale as you reverse the motion, bringing the dumbbell back to the starting position above your chest.
- Repeat for the desired number of repetitions, maintaining control throughout the exercise.
Technical tips
- Ensure your head and neck are relaxed throughout the movement to avoid unnecessary tension.
- Focus on maintaining a controlled motion; avoid using momentum to lift the weight.
- Engage your core to stabilize your body and prevent arching of the lower back.
- Select an appropriate weight that allows you to perform the exercise with proper form without compromising range of motion.
- Keep your elbows slightly bent to protect your joints and focus on muscle engagement.
- Perform this exercise slowly to maximize muscle tension and effectiveness.
One-Arm Dumbbell Incline Lateral Raise
The Dumbbell Incline One Arm Lateral Raise is an isolation exercise targeting the lateral deltoid muscles. It is performed on an incline bench, allowing for a greater range of motion and increased muscle activation. This exercise helps in building shoulder width and improving overall shoulder aesthetics.
Muscle focus
Step-by-step cues
- Set an incline bench to a 30-45 degree angle.
- Sit sideways on the bench with your non-working side against the backrest.
- Hold a dumbbell in your working hand with a neutral grip, arm hanging down naturally.
- Keep your core engaged and maintain a slight bend in your elbow.
- Raise the dumbbell out to the side until your arm is parallel to the floor.
- Pause briefly at the top of the movement, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions and switch arms.
Technical tips
- Ensure your movements are controlled to maximize muscle engagement.
- Avoid using momentum; focus on using the deltoid to lift the weight.
- Keep your torso stable and avoid leaning or twisting during the exercise.
- Exhale as you lift the dumbbell and inhale as you lower it.
- Start with a lighter weight to master form before increasing resistance.
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.
Trap Y Raise
The Trap Y Raise is an isolation exercise targeting the trapezius muscles, particularly the lower and middle fibers, as well as the rear deltoids. It is performed with light weights to focus on muscle activation and improve shoulder stability and posture.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a pair of light dumbbells in each hand.
- Bend slightly at the hips and knees, keeping your back straight and chest up.
- Let your arms hang down naturally with palms facing each other.
- Engage your core and raise your arms in a Y shape until they are in line with your ears.
- Pause briefly at the top, squeezing your shoulder blades together.
- Slowly lower the weights back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Use light weights to maintain proper form and focus on muscle activation.
- Keep your movements slow and controlled to maximize muscle engagement.
- Avoid shrugging your shoulders; focus on using your traps and rear delts.
- Maintain a slight bend in your elbows throughout the movement.
- Ensure your core is engaged to support your lower back.
- Perform the exercise in front of a mirror to monitor form and alignment.
Dumbbell Incline T Raise
The Dumbbell Incline T Raise is an exercise targeting the upper back, specifically the rear deltoids, trapezius, and rhomboids. It involves lifting dumbbells while lying on an incline bench, forming a 'T' shape with your arms. This exercise helps improve posture and shoulder stability.
Muscle focus
Step-by-step cues
- Set an incline bench to a 30-45 degree angle.
- Lie face down on the bench with your chest supported and feet firmly on the ground.
- Hold a dumbbell in each hand with a neutral grip (palms facing each other).
- Extend your arms straight down towards the floor.
- Engage your core and keep your head in a neutral position.
- Raise your arms out to the sides until they are parallel to the floor, forming a 'T' shape.
- Squeeze your shoulder blades together at the top of the movement.
- Slowly lower the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Use light weights to maintain proper form and control throughout the exercise.
- Focus on squeezing your shoulder blades together as you lift the dumbbells.
- Keep your elbows slightly bent to reduce strain on the joints.
- Avoid using momentum; perform each repetition in a controlled manner.
- Maintain a neutral spine by keeping your head aligned with your torso.
- Breathe out as you lift the weights and inhale as you lower them.
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.
Standing Calf Raise
The Standing Calf Raise is an isolation exercise targeting the calf muscles, primarily the gastrocnemius and soleus. It involves lifting the heels off the ground while standing, thereby engaging the calves to elevate the body. This exercise can be performed with body weight or additional resistance using a barbell or dumbbells.
Muscle focus
Step-by-step cues
- Stand upright with your feet shoulder-width apart on a flat surface or on the edge of a raised platform for greater range of motion.
- If using weights, hold a dumbbell in each hand by your sides or position a barbell across your upper back.
- Keep your core engaged and back straight throughout the exercise.
- Slowly lift your heels off the ground by pushing through the balls of your feet, raising your body upward.
- Pause at the top of the movement, squeezing your calf muscles.
- Lower your heels back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on maintaining balance and control throughout the movement to maximize calf engagement.
- Ensure that your knees remain slightly bent to avoid locking them during the exercise.
- For increased intensity, perform the exercise on one leg at a time or use additional weight.
- Avoid bouncing at the top of the movement; instead, hold for a brief pause to enhance muscle contraction.
- Inhale as you lower your heels and exhale as you lift them to maintain proper breathing rhythm.
Saw Plank
The Saw Plank is an advanced core exercise that targets the abdominal muscles, obliques, and shoulders. It involves a dynamic movement that enhances stability and strength by incorporating a forward and backward sawing motion while maintaining a plank position.
Muscle focus
Step-by-step cues
- Start in a forearm plank position with your elbows directly under your shoulders and your body in a straight line from head to heels.
- Engage your core and maintain a neutral spine throughout the exercise.
- Shift your body weight forward by pushing through your toes, moving your shoulders past your elbows.
- Reverse the motion by pulling back with your toes, bringing your shoulders behind your elbows.
- Continue this sawing motion for the desired number of repetitions or time.
Technical tips
- Keep your core tight to prevent sagging or arching of the lower back.
- Focus on controlled movements to maximize muscle engagement and avoid injury.
- Ensure your shoulders remain stable and do not collapse during the exercise.
- Breathe steadily throughout the movement to maintain endurance and control.
- If you feel strain in your lower back, adjust your form or reduce the range of motion.
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.
Dumbbell Lunges
Dumbbell Lunges are a compound lower body exercise that targets the quadriceps, hamstrings, glutes, and calves. This exercise also engages the core for stabilization and balance. It involves stepping forward with one leg while holding a dumbbell in each hand, lowering the hips until both knees are bent at approximately 90 degrees.
Muscle focus
Step-by-step cues
- Stand upright with your feet hip-width apart, holding a dumbbell in each hand at your sides.
- Step forward with your right foot, keeping your torso upright and core engaged.
- Lower your body by bending both knees until your front thigh is parallel to the floor and your back knee is just above the ground.
- Ensure your front knee is aligned over your ankle and does not extend past your toes.
- Push through the heel of your front foot to return to the starting position.
- Repeat the movement with your left leg to complete one full repetition.
Technical tips
- Maintain an upright posture throughout the movement to avoid leaning forward.
- Engage your core muscles to help maintain balance and stability.
- Keep your front knee aligned with your ankle to prevent strain on the joint.
- Use a controlled motion when stepping forward and returning to the starting position.
- Select an appropriate weight that allows you to perform the exercise with proper form.
- Focus on pushing through the heel of your front foot during the upward phase for maximum glute activation.
Thursday
Recovery
Use relaxed breathing and 15 minutes of mobility.
Friday
Posture Strength
Posture Strength muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Negative Pull-Up
The Negative Pull-Up is an exercise focused on building strength in the upper body, particularly targeting the latissimus dorsi, biceps, and forearms. It involves controlling the descent from the top position of a pull-up, emphasizing eccentric muscle contraction. This exercise is beneficial for those who are working towards achieving their first full pull-up or looking to increase their pull-up repetitions.
Muscle focus
Step-by-step cues
- Start by using a box or step to position yourself at the top of a pull-up bar with your chin above the bar.
- Grip the bar with your hands shoulder-width apart, using an overhand grip.
- Engage your core and maintain a straight body alignment.
- Slowly lower yourself in a controlled manner, taking 3-5 seconds to descend until your arms are fully extended.
- Step back onto the box or step and repeat for the desired number of repetitions.
Technical tips
- Focus on controlling the descent to maximize muscle engagement.
- Keep your shoulders down and back to maintain proper form and avoid strain.
- Use a box or step that allows you to start at the top position comfortably.
- Breathe steadily throughout the exercise, exhaling as you lower yourself.
- If you're new to this exercise, start with fewer repetitions and gradually increase as you build strength.
Standing Cuban Press
The Standing Cuban Press is a shoulder exercise that targets the rotator cuff and deltoid muscles. It combines an external rotation with an overhead press, promoting shoulder stability and strength.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a pair of dumbbells with an overhand grip.
- Start with your arms hanging down in front of you, elbows bent at 90 degrees, and palms facing your body.
- Raise the dumbbells by externally rotating your shoulders until your forearms are parallel to the floor.
- From this position, press the dumbbells overhead by extending your arms fully.
- Slowly reverse the movement by bringing the dumbbells back to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to maintain balance and support your lower back.
- Ensure that your elbows remain at a 90-degree angle during the initial rotation phase.
- Focus on controlled movements to maximize muscle engagement and minimize injury risk.
- Avoid using excessive weight to prevent strain on the shoulder joints; prioritize form over load.
- Breathe out as you press the dumbbells overhead and inhale as you return to the starting position.
Straight Leg Raise on Dip Bars
The Straight Leg Raise on Dip Bars is a core strengthening exercise that targets the abdominal muscles, hip flexors, and stabilizers. It involves lifting the legs while maintaining a straight posture, using dip bars for support.
Muscle focus
Step-by-step cues
- Begin by positioning yourself between the dip bars, gripping each bar firmly with your palms facing inward.
- Lift your body off the ground by extending your arms fully, keeping your shoulders engaged and down away from your ears.
- Engage your core muscles and straighten your legs, keeping them together.
- Slowly raise your legs in front of you until they are parallel to the ground, maintaining a straight line from your head to your toes.
- Hold the position briefly at the top, ensuring your core remains tight.
- Lower your legs back to the starting position in a controlled manner without swinging or using momentum.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the movement to prevent arching of the lower back.
- Avoid swinging or using momentum to lift your legs; focus on controlled movements.
- If you find it difficult to keep your legs straight, start with bent knees and gradually progress to straight leg raises as you build strength.
- Ensure that your shoulders remain stable and do not shrug up towards your ears during the exercise.
- Breathe steadily; exhale as you lift your legs and inhale as you lower them.
Dip Shrugs
Dip Shrugs are an upper body exercise targeting the trapezius muscles and shoulders. This movement involves a shrugging motion while supporting your body weight on parallel bars, enhancing shoulder stability and strength.
Muscle focus
Step-by-step cues
- Begin by positioning yourself on parallel bars, supporting your body weight with your arms fully extended.
- Keep your elbows locked and your body straight, engaging your core for stability.
- Inhale deeply, then exhale as you elevate your shoulders towards your ears in a shrugging motion.
- Hold the top position briefly, ensuring maximum contraction of the trapezius muscles.
- Slowly lower your shoulders back to the starting position, maintaining control throughout the movement.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on keeping your elbows straight to isolate the trapezius muscles effectively.
- Engage your core to maintain a stable and straight body position throughout the exercise.
- Perform the movement slowly to maximize muscle engagement and control.
- Avoid using momentum; ensure each shrug is deliberate and controlled.
- Breathe consistently, exhaling as you shrug and inhaling as you return to the starting position.
One-Arm Dumbbell Supported Bent Over Lateral Raise
The One-Arm Dumbbell Supported Bent Over Lateral Raise is an isolation exercise targeting the posterior deltoids. It involves bending over at the hips with one hand supported on a bench or stable surface, while the other arm lifts a dumbbell laterally to shoulder height. This exercise helps in developing shoulder stability and strength, particularly in the rear deltoids.
Muscle focus
Step-by-step cues
- Start by standing beside a bench or stable surface with your feet shoulder-width apart.
- Hold a dumbbell in one hand with a neutral grip, palm facing inward.
- Bend at the hips until your torso is nearly parallel to the floor, keeping your back straight.
- Place your non-working hand on the bench for support.
- With a slight bend in your elbow, raise the dumbbell laterally to shoulder height.
- Pause briefly at the top of the movement, then slowly lower the dumbbell back to the starting position.
- Repeat for the desired number of repetitions before switching arms.
Technical tips
- Maintain a straight back throughout the exercise to avoid strain.
- Focus on lifting with your shoulder rather than your arm to effectively target the rear deltoid.
- Control the movement and avoid using momentum to lift the dumbbell.
- Keep your core engaged to maintain stability and balance during the exercise.
- Ensure your head is aligned with your spine by looking at a spot on the floor slightly ahead of you.
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.
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.
