4-Week Core and Posture Reset Program: Progression Cycle 7
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.
Weighted Hanging Leg Raise
The Weighted Hanging Leg Raise is an advanced core exercise that targets the lower abdominal muscles, hip flexors, and obliques. By adding weight, it increases the intensity and demands greater stabilization from the core and grip strength. This exercise is performed by hanging from a pull-up bar and raising the legs while holding a weight between the feet or using ankle weights.
Muscle focus
Step-by-step cues
- Begin by hanging from a pull-up bar with an overhand grip, hands shoulder-width apart.
- Ensure your body is fully extended and your feet are off the ground.
- Secure a dumbbell or weight plate between your feet or use ankle weights.
- Engage your core and keep your legs straight as you raise them to a 90-degree angle with your torso.
- Pause briefly at the top of the movement, ensuring your core is tight.
- Slowly lower your legs back to the starting position with control.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a slight bend in your elbows to reduce strain on your joints.
- Focus on controlled movements to maximize core engagement.
- Avoid swinging your legs or using momentum to lift them.
- Keep your head in a neutral position and avoid looking up or down excessively.
- If you're new to this exercise, start without weights to master the form first.
- Ensure that your grip on the bar is firm to prevent slipping.
- Breathe out as you lift your legs and inhale as you lower them.
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.
Half Kneeling Shoulder Dumbbell Press
The Half Kneeling Shoulder Dumbbell Press is an exercise that targets the shoulder muscles, particularly the deltoids, while also engaging the core for stability. This movement is performed in a half-kneeling position, which helps to improve balance and unilateral strength.
Muscle focus
Step-by-step cues
- Begin in a half-kneeling position with your right knee on the ground and left foot flat in front of you, forming a 90-degree angle at both knees.
- Hold a dumbbell in your right hand at shoulder height with your palm facing forward.
- Engage your core to maintain stability and keep your torso upright.
- Press the dumbbell overhead by extending your elbow until your arm is fully extended.
- Slowly lower the dumbbell back to the starting position at shoulder height.
- Complete the desired number of repetitions before switching sides.
Technical tips
- Ensure your core is engaged throughout the exercise to prevent leaning or arching your back.
- Keep your gaze forward and maintain a neutral spine to promote proper posture.
- Use a controlled motion when pressing and lowering the dumbbell to maximize muscle engagement.
- Start with a lighter weight to focus on form and gradually increase as you become more comfortable with the movement.
- Switch legs after completing a set on one side to ensure balanced development.
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.
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 Alternate Hammer Front Raise
The Dumbbell Standing Alternate Hammer Front Raise is an isolation exercise targeting the anterior deltoids, with secondary engagement of the lateral deltoids, upper pectorals, and trapezius. This exercise involves lifting dumbbells in a hammer grip position alternately in front of the body, enhancing shoulder strength and stability.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart and hold a dumbbell in each hand with a neutral grip (palms facing each other).
- Keep your arms fully extended at your sides with a slight bend in the elbows.
- Engage your core and maintain a straight back throughout the movement.
- Raise one dumbbell in front of you to shoulder height while keeping your palm facing inward.
- Lower the dumbbell back to the starting position in a controlled manner.
- Simultaneously, raise the opposite dumbbell to shoulder height as you lower the first one.
- Continue alternating arms for the desired number of repetitions.
Technical tips
- Focus on controlled movements to maximize muscle engagement and prevent injury.
- Avoid swinging or using momentum to lift the weights; maintain strict form.
- Keep your shoulders down and relaxed to prevent tension in the neck.
- Exhale as you lift the dumbbell and inhale as you lower it.
- Start with lighter weights to master form before progressing to heavier loads.
- Ensure your wrists remain neutral and aligned with your forearms throughout the exercise.
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.
Dumbbell Sumo Squat
The Dumbbell Sumo Squat is a lower-body exercise targeting the quadriceps, hamstrings, glutes, and inner thighs. It involves holding a dumbbell with both hands while performing a squat with a wide stance and toes pointed slightly outward. This exercise helps improve strength, stability, and flexibility in the lower body.
Muscle focus
Step-by-step cues
- Stand with your feet wider than shoulder-width apart, toes pointing slightly outward.
- Hold a dumbbell with both hands, letting it hang between your legs.
- Keep your chest up, shoulders back, and core engaged.
- Bend your knees and push your hips back to lower into a squat until your thighs are parallel to the ground.
- Ensure your knees track over your toes and do not extend past them.
- Press through your heels to return to the starting position.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine throughout the movement to avoid injury.
- Engage your core to stabilize your body during the squat.
- Focus on keeping your weight on your heels as you lower and rise.
- Avoid letting your knees collapse inward; keep them aligned with your toes.
- Control the movement speed to maximize muscle engagement and safety.
- Start with a lighter weight to perfect form before progressing to heavier dumbbells.
Hanging Knees to Elbows
Hanging Knees to Elbows is a core-strengthening exercise that targets the abdominal muscles, particularly the rectus abdominis and obliques. It also engages the hip flexors and stabilizes the shoulders and grip strength. This exercise is performed by hanging from a pull-up bar and bringing the knees up towards the elbows in a controlled manner.
Muscle focus
Step-by-step cues
- Grip a pull-up bar with an overhand grip, hands shoulder-width apart.
- Hang freely with your arms fully extended and feet off the ground.
- Engage your core by pulling your belly button towards your spine.
- Inhale deeply, then exhale as you lift your knees towards your elbows.
- Keep the movement controlled, avoiding swinging or using momentum.
- Pause briefly when your knees are close to your elbows.
- Slowly lower your legs back to the starting position while maintaining control.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure your grip is secure to prevent slipping during the exercise.
- Focus on engaging your core throughout the movement to maximize effectiveness.
- Avoid using momentum; perform each repetition in a slow and controlled manner.
- If you're unable to bring your knees all the way to your elbows, aim for a range of motion that challenges you without compromising form.
- Maintain steady breathing; exhale as you lift your knees and inhale as you lower them.
- Consider using wrist straps if grip strength is a limiting factor.
- To increase difficulty, try holding the top position for a longer duration.
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.
Side Lunges
Side lunges, also known as lateral lunges, are a lower body exercise that targets the quadriceps, hamstrings, glutes, and adductors. This movement enhances balance, flexibility, and strength by engaging multiple muscle groups and stabilizing muscles.
Muscle focus
Step-by-step cues
- Stand with your feet hip-width apart and your hands on your hips or clasped in front of your chest.
- Take a large step to the right, bending your right knee while keeping your left leg straight.
- Lower your hips down and back as if sitting into a chair, ensuring your right knee does not extend past your toes.
- Keep your chest up and core engaged throughout the movement.
- Push off with your right foot to return to the starting position.
- Repeat on the left side.
Technical tips
- Maintain a neutral spine by keeping your back straight and chest lifted.
- Focus on pushing through the heel of the bent leg to engage the glutes effectively.
- Ensure that your knee is aligned with your toes to prevent strain on the joint.
- Start with a smaller step if you're new to this exercise to maintain balance and control.
- Inhale as you step out and exhale as you push back to the starting position.
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.
Seated Bent Over Dumbbell Lateral Raise
The Seated Bent Over Dumbbell Lateral Raise targets the posterior deltoids, trapezius, and rhomboids. This exercise enhances shoulder stability and improves upper back strength. It is performed while seated, which helps isolate the muscles by minimizing momentum.
Muscle focus
Step-by-step cues
- Sit on the edge of a bench with your feet flat on the floor, shoulder-width apart.
- Hold a dumbbell in each hand with a neutral grip (palms facing each other).
- Bend forward at the hips, keeping your back straight and chest slightly above your knees.
- Let your arms hang down naturally with a slight bend in the elbows.
- Raise the dumbbells out to the sides until your arms are parallel to the floor.
- Pause briefly at the top of the movement, squeezing your shoulder blades together.
- Slowly lower 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 stability.
- Avoid swinging or using momentum to lift the weights; focus on controlled movements.
- Maintain a slight bend in your elbows to reduce strain on the joints.
- Ensure your back remains straight and avoid rounding your shoulders forward.
- Exhale as you lift the weights and inhale as you lower them.
- Start with lighter weights to master proper form before progressing to heavier ones.
Leg In and Out
The 'In And Out' exercise is a core-focused movement that targets the abdominal muscles, particularly the rectus abdominis and obliques. It involves a seated position where the legs are extended and then brought in towards the chest, engaging the core throughout the motion.
Muscle focus
Step-by-step cues
- Sit on the floor with your legs extended in front of you and your hands placed slightly behind your hips for support.
- Lean back slightly, keeping your back straight and your core engaged.
- Lift your feet off the ground, balancing on your sit bones.
- Simultaneously bring your knees towards your chest while keeping your core tight.
- Extend your legs back out to the starting position without letting them touch the ground.
- Repeat the movement for the desired number of repetitions, maintaining control and balance throughout.
Technical tips
- Keep your core engaged at all times to protect your lower back and maximize abdominal activation.
- Focus on controlled movements rather than speed to ensure proper form and effectiveness.
- If you find it difficult to balance, try placing your hands further back or slightly bending your elbows for additional support.
- To increase difficulty, perform the exercise without using your hands for support or add ankle weights for added resistance.
- Maintain a steady breathing pattern; exhale as you bring your knees in and inhale as you extend them out.
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.
Handstand Push-Up
The Handstand Push-Up is a bodyweight exercise that targets the shoulders, triceps, and upper chest. It involves performing a push-up while in a handstand position, requiring significant strength, balance, and coordination.
Muscle focus
Step-by-step cues
- Begin by positioning yourself in a handstand against a wall for support. Your hands should be shoulder-width apart on the floor.
- Engage your core and maintain a straight line from your hands to your feet.
- Slowly lower your body by bending your elbows until your head gently touches the ground.
- Push through your palms to extend your arms and return to the starting position.
- Repeat for the desired number of repetitions, maintaining control throughout the movement.
Technical tips
- Ensure your hands are placed directly under your shoulders to maintain balance.
- Keep your core tight to prevent arching your back during the exercise.
- Focus on controlled movements to avoid injury and maximize muscle engagement.
- If you're new to this exercise, start with partial range of motion or use a spotter for assistance.
- Practice regular handstands to build the necessary balance and strength for full handstand push-ups.
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.
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.
