4-Week Core and Posture Reset Program: Progression Cycle 8
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.
Sitting Twist
The Sitting Twist is an effective core exercise targeting the oblique muscles. It involves rotating the torso while seated, engaging the abdominal muscles for stability and control. This exercise can be performed with or without added resistance, such as a medicine ball or dumbbell, to increase intensity.
Muscle focus
Step-by-step cues
- Sit on the floor with your knees bent and feet flat on the ground. Lean back slightly to engage your core.
- Hold your hands together in front of your chest or grasp a weight if using resistance.
- Keep your back straight and rotate your torso to the right, bringing your hands or weight beside your hip.
- Return to the center and then rotate to the left, repeating the movement.
- Continue alternating sides for the desired number of repetitions.
Technical tips
- Maintain a straight back throughout the exercise to avoid strain on the lower back.
- Engage your core muscles by pulling your navel towards your spine for better stability.
- Control the movement speed; avoid using momentum to twist.
- If using a weight, start with a lighter one to ensure proper form before increasing resistance.
- Breathe steadily, exhaling as you twist and inhaling as you return to center.
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.
Standing Dumbbell Shoulder Press
The Standing Dumbbell Shoulder Press is a compound exercise targeting the deltoid muscles, particularly the anterior and medial heads, while also engaging the triceps and upper chest. This exercise enhances shoulder strength, stability, and overall upper body muscle coordination.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with an overhand grip.
- Engage your core to stabilize your body and maintain a neutral spine throughout the movement.
- Press the dumbbells upward until your arms are fully extended overhead, keeping your elbows slightly bent to avoid locking them out.
- Pause briefly at the top of the movement, ensuring that the dumbbells are directly above your shoulders.
- Slowly lower the dumbbells back to the starting position at shoulder height, maintaining control throughout the descent.
- Repeat for the desired number of repetitions.
Technical tips
- Keep your core tight to prevent excessive arching of your lower back during the press.
- Focus on a controlled tempo, both when pressing up and lowering the weights down.
- Ensure that your wrists remain straight and aligned with your forearms to reduce strain.
- Avoid flaring your elbows too far out to the sides; keep them slightly forward to protect your shoulder joints.
- Breath out as you press the weights up and inhale as you lower them down.
- Start with lighter weights to master proper form before progressing to heavier loads.
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.
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.
One-Arm Landmine Half Kneeling Shoulder Press
The Landmine Half Kneeling One Arm Shoulder Press is an exercise that targets the shoulder muscles, particularly the deltoids, while also engaging the core for stability. This exercise utilizes a landmine setup, which is a barbell anchored at one end, allowing for a unique pressing angle that can reduce strain on the shoulder joint.
Muscle focus
Step-by-step cues
- Begin by setting up a barbell in a landmine attachment or securely in a corner.
- Kneel on one knee with the opposite foot flat on the ground in front of you, forming a 90-degree angle at both knees.
- Hold the end of the barbell with the hand on the same side as your kneeling leg, keeping your core engaged and torso upright.
- Press the barbell upward and slightly forward until your arm is fully extended, keeping your wrist straight and elbow slightly bent at the top.
- Slowly lower the barbell back to the starting position with control.
- Complete the desired number of repetitions before switching sides.
Technical tips
- Keep your core tight throughout the movement to maintain balance and stability.
- Focus on pressing through your shoulder rather than using momentum from your legs or torso.
- Ensure your elbow stays under your wrist during the press to maintain proper alignment.
- Breathe out as you press the barbell up and inhale as you lower it back down.
- Start with a lighter weight to master form before progressing to heavier loads.
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.
Broad Jump
The Broad Jump is a plyometric exercise that focuses on developing explosive power in the lower body, particularly targeting the quadriceps, hamstrings, glutes, and calves. It involves jumping forward as far as possible from a standing position, emphasizing both strength and coordination.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart and your arms at your sides.
- Bend your knees slightly and push your hips back into a quarter squat position.
- Swing your arms backward to generate momentum.
- Explosively jump forward as far as you can, swinging your arms forward and extending your legs.
- Land softly on the balls of your feet with your knees slightly bent to absorb the impact.
- Reset your position and repeat for the desired number of repetitions.
Technical tips
- Focus on using your arms to generate additional momentum during the jump.
- Engage your core throughout the movement to maintain balance and control.
- Ensure a soft landing by bending your knees upon impact to reduce stress on the joints.
- Practice proper form by keeping your chest up and looking forward during the jump.
- Start with shorter jumps to perfect technique before attempting maximum distance.
Dead Bug
The Dead Bug is a core strengthening exercise that targets the abdominal muscles, improves stability, and enhances coordination. It involves lying on your back and moving your arms and legs in a controlled manner to engage the core without straining the lower back.
Muscle focus
Step-by-step cues
- Lie flat on your back with your arms extended towards the ceiling and your knees bent at a 90-degree angle above your hips.
- Engage your core by drawing your navel towards your spine, ensuring your lower back is pressed into the floor.
- Slowly extend your right arm behind you while simultaneously straightening your left leg towards the floor, keeping both just above the ground.
- Return to the starting position by bringing your arm and leg back to the initial position.
- Repeat the movement on the opposite side by extending your left arm and right leg.
- Continue alternating sides for the desired number of repetitions.
Technical tips
- Maintain a neutral spine throughout the exercise to prevent lower back strain.
- Focus on slow, controlled movements to maximize core engagement and improve coordination.
- Keep breathing steadily; exhale as you extend your arm and leg, and inhale as you return to the starting position.
- If you experience discomfort in your lower back, reduce the range of motion or keep your legs bent during extensions.
- Ensure that your head and neck remain relaxed on the floor to avoid unnecessary tension.
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.
Hip Circles
Hip Circles are a dynamic warm-up exercise that targets the hip joints, improving flexibility and mobility. This exercise involves rotating the hips in a circular motion, which helps to loosen tight muscles and prepare the body for more intense physical activity. It is particularly beneficial for athletes and individuals engaging in lower body workouts.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart and place your hands on your hips.
- Engage your core muscles to maintain balance and stability.
- Begin by slowly rotating your hips in a clockwise direction, making large circles.
- Complete 10-15 rotations, then switch to a counterclockwise direction for another 10-15 rotations.
- Keep your upper body stable and focus on moving only your hips.
Technical tips
- Ensure your feet remain flat on the ground throughout the exercise to maintain stability.
- Focus on controlled movements; avoid rushing through the rotations.
- Keep your knees slightly bent to reduce pressure on the joints.
- Perform hip circles as part of your warm-up routine to enhance joint mobility before engaging in more strenuous exercises.
- If you experience any discomfort, reduce the size of the circles or slow down 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.
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.
Dumbbell Poliquin Lateral Raise
The Poliquin Raise is an advanced shoulder exercise targeting the lateral deltoids, enhancing shoulder width and definition. It involves controlled lateral arm movements with a focus on maintaining tension throughout the range of motion. This exercise is typically performed with dumbbells and requires proper form to prevent injury and maximize effectiveness.
Muscle focus
Step-by-step cues
- Stand upright with feet shoulder-width apart, holding a dumbbell in each hand at your sides.
- Engage your core and keep your back straight throughout the exercise.
- With a slight bend in your elbows, raise your arms laterally until they are parallel to the floor.
- Pause briefly at the top of the movement, ensuring your wrists are in line with your shoulders.
- Slowly lower the dumbbells back to the starting position, maintaining control.
- Repeat for the desired number of repetitions.
Technical tips
- Focus on using your shoulder muscles to lift the weights, not momentum.
- Keep your movements slow and controlled to maximize muscle engagement.
- Avoid shrugging your shoulders during the lift to isolate the lateral deltoids.
- Start with lighter weights to perfect your form before progressing to heavier loads.
- Maintain a slight bend in your elbows throughout the exercise to reduce joint strain.
Hanging Oblique Knee Raise
The Hanging Oblique Knee Raise is an advanced core exercise targeting the oblique muscles. It involves hanging from a pull-up bar and raising the knees towards the chest while twisting the torso to engage the obliques. This exercise enhances core stability, improves balance, and develops strength in the abdominal region.
Muscle focus
Step-by-step cues
- Begin by gripping a pull-up bar with an overhand grip, hands shoulder-width apart.
- Hang freely with your arms fully extended and legs straight.
- Engage your core and lift your knees towards your chest.
- As you lift your knees, twist your torso to one side to target the obliques.
- Pause briefly at the top of the movement, ensuring maximum contraction.
- Lower your legs back to the starting position in a controlled manner.
- Repeat the movement, alternating sides with each repetition.
Technical tips
- Ensure a firm grip on the bar to maintain stability throughout the exercise.
- Keep your movements controlled to maximize muscle engagement and reduce momentum.
- Focus on breathing steadily; exhale as you lift your knees and inhale as you lower them.
- Engage your core muscles throughout the movement to protect your lower back.
- If you're new to this exercise, start with fewer repetitions and gradually increase as you build strength.
- Avoid swinging or using momentum; aim for a slow and deliberate motion for better results.
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.
Arm Circle
Arm Circles are a dynamic warm-up exercise that targets the shoulders, deltoids, and upper arms. This exercise helps improve shoulder mobility, increase blood flow, and prepare the upper body for more intense workouts. It involves rotating the arms in circular motions, which can be performed in both forward and backward directions.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart and arms extended straight out to the sides at shoulder height.
- Keep your palms facing down and your arms parallel to the ground.
- Begin making small circles with your arms by rotating them forward.
- Gradually increase the size of the circles while maintaining control and stability.
- After completing a set number of rotations, reverse the direction and perform backward circles.
- Maintain a steady breathing pattern throughout the exercise.
Technical tips
- Engage your core muscles to maintain balance and stability during the exercise.
- Keep your movements controlled to avoid straining your shoulder joints.
- Start with smaller circles to warm up the muscles before progressing to larger circles.
- Focus on smooth, fluid motions rather than speed to maximize effectiveness.
- Ensure that your shoulders remain relaxed and not hunched up towards your ears.
- Perform arm circles as part of a comprehensive warm-up routine to enhance overall workout performance.
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.
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.
