Full body: strong posture and posterior chain
14 Exercises
Intro
Required equipment
No equipment
Muscles
Standard
Warm-up
Prepare the shoulders with a gradually increasing range of motion before push-ups and upper-back work.
10 Repetitions
Mobilize the hips without excessive momentum before lateral lunges and hip-hinge work.
10 - 12 Repetitions
Prepare the shoulders, core, and posterior chain simultaneously with a slow, controlled pace.
5 - 6 Repetitions
Activate the glutes without creating significant fatigue before the session's unilateral work.
12 - 15 Repetitions
Standard
Main
Second exposure of the week: keep about two repetitions in reserve and prioritize strict form. If the top of the target range is stable across all sets, progress through range of motion, a pause, or a more difficult variation. Read more Read less
Second exposure of the week: keep about two repetitions in reserve and prioritize strict form. If the top of the target range is stable across all sets, progress through range of motion, a pause, or a more difficult variation.
Set
1: 8 - 15 Repetitions
Rest time : 1 minute
Set
2: 8 - 15 Repetitions
Rest time : 1 minute
Set
3: 8 - 15 Repetitions
Rest time : 45 seconds
Keep the arms close to the floor and move the shoulder blades without arching the lower back. This exercise complements the Back Widow from a different angle to target the upper back more comprehensively without equipment. Read more Read less
Keep the arms close to the floor and move the shoulder blades without arching the lower back. This exercise complements the Back Widow from a different angle to target the upper back more comprehensively without equipment.
Set
1: 10 - 16 Repetitions
Rest time : 45 seconds
Set
2: 10 - 16 Repetitions
Rest time : 45 seconds
Set
3: 10 - 16 Repetitions
Rest time : 30 seconds
Raise the arms and legs slightly without seeking excessive lumbar hyperextension. Progress with a brief hold at the top; reduce the range of motion if the lower back begins to dominate the movement. Read more Read less
Raise the arms and legs slightly without seeking excessive lumbar hyperextension. Progress with a brief hold at the top; reduce the range of motion if the lower back begins to dominate the movement.
Set
1: 10 - 15 Repetitions
Rest time : 45 seconds
Set
2: 10 - 15 Repetitions
Rest time : 45 seconds
Set
3: 10 - 15 Repetitions
Rest time : 30 seconds
Load the hip of the bent leg while keeping the other leg long. Reduce the range of motion if the adductor feels excessively stretched; then progress through greater range of motion or a pause. Read more Read less
Load the hip of the bent leg while keeping the other leg long. Reduce the range of motion if the adductor feels excessively stretched; then progress through greater range of motion or a pause.
Set
1: 8 - 12 Repetitions
Rest time : 1 minute
Set
2: 8 - 12 Repetitions
Rest time : 1 minute
Set
3: 8 - 12 Repetitions
Rest time : 45 seconds
Second unilateral hip-hinge exposure, separated by several days. Keep the hips square; return to the Bodyweight Good Morning if balance limits effective muscular loading. Read more Read less
Second unilateral hip-hinge exposure, separated by several days. Keep the hips square; return to the Bodyweight Good Morning if balance limits effective muscular loading.
Set
1: 8 - 12 Repetitions
Rest time : 1 minute
Set
2: 8 - 12 Repetitions
Rest time : 1 minute
Set
3: 8 - 12 Repetitions
Rest time : 45 seconds
Second unilateral glute exposure. Keep the pelvis level; switch to the bilateral Glute Bridge if movement quality declines, or add a pause at the top if the upper end of the target range is mastered. Read more Read less
Second unilateral glute exposure. Keep the pelvis level; switch to the bilateral Glute Bridge if movement quality declines, or add a pause at the top if the upper end of the target range is mastered.
Set
1: 8 - 15 Repetitions
Rest time : 45 seconds
Set
2: 8 - 15 Repetitions
Rest time : 45 seconds
Set
3: 8 - 15 Repetitions
Rest time : 30 seconds
Choose a position that allows you to keep the lower back pressed against the floor. Shorten the levers if necessary; progress by increasing duration, then gradually extending the arms and legs. Read more Read less
Choose a position that allows you to keep the lower back pressed against the floor. Shorten the levers if necessary; progress by increasing duration, then gradually extending the arms and legs.
Set
1: 20 seconds - 40 seconds
Rest time : 45 seconds
Set
2: 20 seconds - 40 seconds
Rest time : 45 seconds
Set
3: 20 seconds - 40 seconds
Standard
Cool-down
Gently stretch the back of the shoulder after the pressing and upper-back work.
20 seconds - 30 seconds
Use a moderate stretch for the front of the hip after lunges without excessively shifting the pelvis forward.
20 seconds - 30 seconds
Use a simple lower-body cooldown without trying to achieve a maximal stretch.
20 seconds - 30 seconds
This workout is part of a complete program.
View program