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Workouts / Back Strengthening and Posture
27
Workout

Posture and Upper Body Strength

~25 min.
~300 kcal
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This workout is designed for those who want not just good posture, but a real strength foundation in the upper body. Shoulders, back, chest, and arms work together here — the way they work in real life: in a coordinated way, with support from stabilizers and without unnecessary strain on the spine.

The program is set at an easy level and is suitable for beginners, people with a sedentary lifestyle, and those returning to training after a break. All exercises are performed on FISIO functional suspension straps — which means the load can be easily adjusted by changing your body angle, without switching equipment.

What you will get from this workout:

  • Strengthening of the back extensor muscles and the posterior shoulder chain — the foundation of good posture
  • Development of strength in pushing and pulling movements without axial load on the spine
  • Improved mobility in the thoracic spine and shoulder joints
  • Training of the arms (biceps and triceps) in a functional context

The workout begins with gentle mobilization, then moves into strength blocks and finishes with stretching. Pay attention to your body position in every exercise: when working on suspension straps, a stable core is half the result.

Warm up
Single leg hip hinge
1
Level: 1
S1
5
Single leg hip hinge
1
Level: 1
S2
5
Medium pull
1
Level: 1
12
Cossack squat in a bent-over position
1
Level: 2
10
Sumo squat
1
Level: 1
10
L extension
1
Level: 1
8
Y Stretch
1
Level: 1
8 sec.
Biceps stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.
Main exercises
W extension
1
Level: 1
8
Shoulder rotation
1
Level: 1
8 sec.
Rotation 1
1
Level: 1
8
Butterfly
3
Level: 1
10
I slide (kneeling)
5
Level: 1
12
Low pull - Triceps
6
Level: 1
6
One had pushpup with rotation
1
Level: 1
S1
10
One had pushpup with rotation
1
Level: 1
S2
10
Forearm flexion with reverse grip
2
Level: 1
12
T - Abduction
5
Level: 2
10
L extension
1
Level: 1
8
Cool down
Massage
1
Level: 1
8
Rotation 1
1
Level: 1
8
Long Torso Twist Stretch
1
Level: 1
R1
10 sec.
Long Torso Twist Stretch
1
Level: 1
R2
10 sec.
Hero pose
1
Level: 1
R1
15 sec.
Hero pose
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Forward fold
1
Level: 1
10 sec.

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