4-Week Core and Posture Reset Program: Progression Cycle 9
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.
Scissors
The Scissors exercise is a core-focused movement that targets the abdominal muscles, particularly the lower abs. It involves alternating leg movements that mimic the opening and closing of scissors, providing a dynamic challenge to stability and core strength.
Muscle focus
Step-by-step cues
- Lie flat on your back on a mat with your legs extended and arms at your sides, palms facing down.
- Engage your core by pulling your navel towards your spine and lift both legs off the ground about 6 inches.
- Lift your head, neck, and shoulders slightly off the mat to engage the upper abs.
- Begin the movement by lifting one leg higher while lowering the other leg towards the ground without touching it.
- Alternate legs in a controlled manner, mimicking a scissor motion.
- Continue alternating for the desired number of repetitions or time, maintaining core engagement throughout.
Technical tips
- Keep your lower back pressed into the mat to avoid strain and ensure proper form.
- Maintain a steady breathing pattern; exhale as you switch legs and inhale as you hold the position.
- If you feel strain in your neck, rest your head on the mat while continuing the leg movements.
- Focus on slow, controlled movements rather than speed to maximize core engagement.
- If you're new to this exercise, start with fewer repetitions and gradually increase as you build strength.
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.
Dumbbell Standing Alternate Press
The Dumbbell Standing Alternate Press is a compound exercise targeting the shoulders, specifically the deltoid muscles. It also engages the triceps and upper chest, providing a balanced upper body workout. This exercise involves pressing dumbbells overhead in an alternating fashion while standing, promoting stability and coordination.
Muscle focus
Step-by-step cues
- Stand with feet shoulder-width apart, holding a dumbbell in each hand at shoulder height with palms facing forward.
- Engage your core to maintain a stable posture throughout the movement.
- Press one dumbbell overhead by extending your arm fully, keeping the other dumbbell at shoulder height.
- Lower the dumbbell back to the starting position while simultaneously pressing the other dumbbell overhead.
- Continue alternating arms for the desired number of repetitions.
Technical tips
- Keep your core tight to prevent excessive arching of the lower back.
- Focus on controlling the movement, avoiding any jerking or swinging motions.
- Maintain a slight bend in your knees to support balance and reduce strain on your lower back.
- Ensure that your elbows are slightly in front of your body at the bottom of each press to protect your shoulder joints.
- Breathe out as you press the dumbbell overhead and inhale as you lower it back down.
Band Pallof Press
The Band Pallof Press is an anti-rotation core exercise that targets the obliques, transverse abdominis, and rectus abdominis. It also engages the shoulders, chest, and glutes to maintain stability. This exercise is performed using a resistance band and is excellent for improving core strength and stability.
Muscle focus
Step-by-step cues
- Attach a resistance band to a stable anchor point at chest height.
- Stand perpendicular to the anchor point with your feet shoulder-width apart.
- Hold the band with both hands, keeping your arms extended in front of your chest.
- Step away from the anchor point to create tension in the band.
- Engage your core and glutes to maintain a stable posture.
- Press the band straight out in front of you, keeping your arms parallel to the floor.
- Hold the extended position briefly while resisting rotation.
- Slowly return your hands to the starting position.
- Repeat for the desired number of repetitions before switching sides.
Technical tips
- Keep your shoulders down and back to avoid unnecessary strain.
- Maintain a slight bend in your knees for better stability.
- Focus on keeping your torso upright and avoid leaning towards the anchor point.
- Control your breathing by exhaling as you press out and inhaling as you return.
- Ensure that the resistance band is taut throughout the movement for optimal effectiveness.
- Start with lighter resistance and gradually increase as your core strength improves.
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.
Banded Face Pull
The Banded Face Pull is an upper body exercise targeting the rear deltoids, trapezius, and rotator cuff muscles. It helps improve shoulder stability and posture by strengthening the upper back and shoulder girdle. This exercise is performed using a resistance band, making it accessible and effective for various fitness levels.
Muscle focus
Step-by-step cues
- Attach a resistance band to a stable anchor point at chest height.
- Stand facing the anchor point with feet shoulder-width apart.
- Grasp the ends of the band with an overhand grip, palms facing down.
- Step back until there is tension in the band, arms extended in front of you.
- Engage your core and keep your back straight.
- Pull the band towards your face, leading with your elbows and keeping them high.
- Squeeze your shoulder blades together at the end of the movement.
- Slowly return to the starting position, maintaining tension in the band.
- Repeat for the desired number of repetitions.
Technical tips
- Ensure that your elbows stay above your wrists throughout the movement to effectively target the rear deltoids.
- Maintain a neutral spine and avoid arching your lower back to prevent strain.
- Focus on squeezing your shoulder blades together at the peak of each repetition for maximum engagement.
- Control the movement both on the pull and release to maintain constant tension on the muscles.
- Start with a lighter resistance band to master form before progressing to heavier resistance.
Tuesday
Walking and Mobility
Walk for 40 minutes and complete gentle chest-opening mobility.
Wednesday
Lower Body Support
Lower Body Support muscle focus
Red marks the primary training focus. Orange marks supporting muscle groups used throughout this session.
Figure 4 Stretch on Chair
The Figure 4 Stretch on Chair is a seated exercise designed to improve flexibility in the hips, glutes, and lower back. It is particularly beneficial for individuals who spend long hours sitting, as it helps alleviate tension and improve mobility in these areas.
Muscle focus
Step-by-step cues
- Sit upright on a sturdy chair with your feet flat on the floor, hip-width apart.
- Lift your right foot and place your right ankle on your left knee, forming a 'figure 4' shape with your legs.
- Keep your back straight and gently lean forward from the hips until you feel a stretch in your right hip and glute.
- Hold the stretch for 20-30 seconds, breathing deeply and maintaining a relaxed posture.
- Return to the starting position and repeat on the opposite side.
Technical tips
- Ensure your back remains straight throughout the stretch to avoid unnecessary strain.
- If you feel discomfort in your knee, adjust the position of your foot or reduce the forward lean.
- Focus on deep, controlled breathing to enhance relaxation and effectiveness of the stretch.
- Perform this stretch regularly to improve flexibility and reduce tension from prolonged sitting.
Split Squat Front Foot Elevated
The Split Squat Front Foot Elevated is a lower body exercise that targets the quadriceps, glutes, and hamstrings. Elevating the front foot increases the range of motion, enhancing muscle activation and flexibility. This exercise also engages the core for stability and balance.
Muscle focus
Step-by-step cues
- Begin by standing in front of a platform or step, about 6-12 inches high.
- Place your right foot on the platform, ensuring your heel is firmly planted.
- Step back with your left foot, positioning it so that both knees can bend comfortably.
- Keep your torso upright and engage your core.
- Lower your body by bending both knees until your right thigh is parallel to the ground.
- Ensure your right knee does not extend beyond your toes.
- Push through your right heel to return to the starting position.
- Complete the desired number of repetitions before switching legs.
Technical tips
- Maintain an upright posture throughout the movement to protect your lower back.
- Focus on a slow and controlled descent to maximize muscle engagement.
- Keep your core tight to help maintain balance and stability.
- Ensure your front knee tracks over your toes to avoid unnecessary strain.
- Adjust the height of the platform according to your flexibility and comfort level.
- Use a mirror to check form and alignment during the exercise.
Band Standing Twisting Crunches
Band Standing Twisting Crunches target the oblique muscles and improve core stability. This exercise involves using a resistance band to add tension and challenge the rotational movement of the torso while standing.
Muscle focus
Step-by-step cues
- Anchor a resistance band at waist height. Stand with feet shoulder-width apart, holding the band with both hands extended in front of you.
- Engage your core and slightly bend your knees to stabilize your stance.
- Twist your torso to one side, pulling the band across your body while keeping your arms straight.
- Return to the starting position with control, then twist to the opposite side.
- Repeat for the desired number of repetitions, maintaining tension in the band throughout the movement.
Technical tips
- Keep your hips stable and avoid rotating them during the exercise to maximize oblique engagement.
- Focus on a slow and controlled movement to enhance muscle activation and prevent injury.
- Ensure that the resistance band is taut at the starting position to maintain consistent tension.
- Breathe out as you twist and breathe in as you return to the center position.
- Adjust the band's anchor point or your distance from it to modify resistance as needed.
Standing Hip Abduction
Standing Hip Abduction is an exercise targeting the gluteus medius and minimus muscles, as well as the tensor fasciae latae. It helps improve hip stability and strength, which is essential for various athletic activities and daily movements.
Muscle focus
Step-by-step cues
- Stand upright with your feet hip-width apart. You can hold onto a stable surface like a wall or chair for balance.
- Shift your weight onto your left leg, keeping it slightly bent.
- Lift your right leg out to the side as high as you can without tilting your torso. Keep your toes pointing forward.
- Pause at the top of the movement, then slowly lower your leg back to the starting position.
- Complete the desired number of repetitions, then switch to the other leg.
Technical tips
- Maintain a straight posture throughout the exercise to engage the correct muscles.
- Avoid leaning to the side when lifting your leg; focus on isolating the movement in the hip.
- Control the movement both when lifting and lowering your leg to maximize muscle engagement.
- Start with a small range of motion if you're new to this exercise, gradually increasing as you gain strength.
- Incorporate resistance bands around your ankles for added difficulty once you master the basic form.
Dumbbell Cossack Squat
The Weighted Cossack Squat is a lower-body exercise that targets the quadriceps, hamstrings, glutes, and adductors. It involves performing a lateral squat while holding a weight, enhancing strength, flexibility, and balance. This exercise is beneficial for improving hip mobility and building unilateral leg strength.
Muscle focus
Step-by-step cues
- Stand with your feet wider than shoulder-width apart, holding a dumbbell or kettlebell with both hands in front of your chest.
- Shift your weight to your right leg, bending your right knee and lowering your hips into a squat position while keeping your left leg straight.
- Ensure your right foot remains flat on the ground and your knee is aligned with your toes.
- Keep your chest up and core engaged throughout the movement.
- Push through your right heel to return to the starting position.
- Repeat the movement on the left side by shifting your weight to your left leg.
- Continue alternating sides for the desired number of repetitions.
Technical tips
- Maintain an upright torso to prevent leaning forward excessively.
- Focus on keeping your core tight to stabilize your body during the movement.
- Start with a lighter weight to master the technique before progressing to heavier loads.
- Ensure that your knees do not extend beyond your toes to protect the joints.
- Use a controlled tempo to maximize muscle engagement and prevent injury.
- Inhale as you lower into the squat and exhale as you push back to standing.
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.
Powell Raise
The Dumbbell Powell Raise is an isolation exercise targeting the rear deltoids, part of the shoulder muscle group. It is performed with a single dumbbell, focusing on shoulder stabilization and control. This exercise helps improve shoulder symmetry and posture by strengthening the often underdeveloped rear deltoids.
Muscle focus
Step-by-step cues
- Begin by lying on your side on a bench, with your upper body supported and your lower body hanging off the edge.
- Hold a dumbbell in your top hand with a neutral grip (palm facing down) and let it hang straight down from your shoulder.
- Keep your core engaged and your body stable throughout the movement.
- Slowly raise the dumbbell upward in an arc until your arm is parallel to the ground, keeping a slight bend in your elbow.
- Pause briefly at the top of the movement, ensuring you feel the contraction in your rear deltoid.
- Lower the dumbbell back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions before switching sides.
Technical tips
- Focus on maintaining a slow and controlled motion to maximize muscle engagement.
- Avoid using momentum or swinging the weight; this ensures that the rear deltoids are doing most of the work.
- Keep your shoulders relaxed and avoid shrugging them during the lift to prevent tension in the neck.
- Ensure that your core is tight to stabilize your body and prevent unnecessary movement.
- Start with a lighter weight to master form before progressing to heavier loads.
- Breathe out as you lift the dumbbell and inhale as you lower it back down.
Dumbbell Russian Twist
The Dumbbell Russian Twist is a core exercise that targets the oblique muscles, enhancing rotational strength and stability. It involves sitting on the floor with knees bent, holding a dumbbell with both hands, and rotating the torso from side to side.
Muscle focus
Step-by-step cues
- Sit on the floor with your knees bent and feet flat. Hold a dumbbell with both hands in front of your chest.
- Lean back slightly to engage your core, keeping your back straight.
- Lift your feet off the ground, balancing on your glutes if possible. Alternatively, keep your feet on the ground for more stability.
- Rotate your torso to the right, bringing the dumbbell beside your hip.
- Return to the center and then rotate to the left side.
- Continue alternating sides in a controlled manner for the desired number of repetitions.
Technical tips
- Keep your core engaged throughout the exercise to maintain balance and control.
- Move slowly and deliberately to maximize muscle engagement and avoid using momentum.
- If you're new to this exercise, start without a dumbbell or use a lighter weight to focus on form.
- Ensure your back remains straight; avoid rounding your shoulders or arching your lower back.
- Breathe steadily, exhaling as you twist and inhaling as you return to center.
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.
Dumbbell Upright Row
The Dumbbell Upright Row is a compound exercise targeting the shoulders and upper back. It primarily engages the deltoids, trapezius, and biceps, promoting strength and muscle growth in the upper body.
Muscle focus
Step-by-step cues
- Stand with your feet shoulder-width apart, holding a dumbbell in each hand with an overhand grip.
- Let the dumbbells hang at arm's length in front of you, palms facing your body.
- Keep your back straight, chest up, and core engaged throughout the movement.
- Lift the dumbbells vertically by bending your elbows, keeping them higher than your forearms.
- Continue lifting until the dumbbells reach chest level or slightly below your chin.
- Pause briefly at the top of the movement, ensuring your elbows are pointing outwards.
- Lower the dumbbells back to the starting position in a controlled manner.
- Repeat for the desired number of repetitions.
Technical tips
- Maintain a neutral spine and avoid leaning backward or forward during the lift.
- Focus on lifting with your shoulders and not pulling with your arms or wrists.
- Keep your movements smooth and controlled to maximize muscle engagement.
- Avoid using excessive weight to prevent strain on your shoulders and wrists.
- Ensure your elbows remain higher than your wrists throughout the exercise.
- Breath out as you lift the dumbbells and inhale as you lower them back down.
Seated Barbell Twist
The Barbell Russian Twist is a core exercise that targets the oblique muscles, enhancing rotational strength and stability. This exercise involves holding a barbell with both hands and rotating the torso from side to side while maintaining a seated position with feet elevated off the ground.
Muscle focus
Step-by-step cues
- Sit on the floor with your knees bent and feet flat on the ground.
- Hold a barbell with both hands, keeping your arms slightly bent.
- Lean back slightly, engaging your core, and lift your feet off the ground.
- Rotate your torso to the right, bringing the barbell beside your hip.
- Return to the center and then rotate to the left.
- Continue alternating sides in a controlled manner.
Technical tips
- Keep your core engaged throughout the movement to protect your lower back.
- Maintain a slow and controlled motion to maximize muscle engagement.
- Avoid using momentum; focus on using your obliques to drive the movement.
- Keep your shoulders relaxed and avoid hunching them up towards your ears.
- If you are new to this exercise, start with a lighter barbell or even a weight plate.
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.
