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402
Workout

Strong Back and Posture

~2 h. 3 min.
~1476 kcal
⁉️ Comments

This workout is designed for those who want not just good-looking posture, but a truly strong, functional back. The program combines pulling movements, spinal stabilization, scapular work, and dynamic exercises — exactly what is needed for deep engagement of the erector spinae, rhomboids, trapezius, and rotator cuff muscles.

The format is a high-intensity circuit workout. Exercises alternate between loaded zones so you can work at maximum effort without forced rest periods. FISIO functional suspension straps engage stabilizer muscles with every movement — which is a key difference from machines, where the body is fixed and "cheats."

  • Difficulty level: high (hard). Recommended for those already familiar with basic suspension strap movements.
  • Focus: posterior chain — back, glutes, rear deltoids, scapular stabilizers.
  • Additionally: core, coordination, and balance with every rep.

Pay attention to scapular position during pulling exercises: they should retract toward the spine, not shrug up toward the ears. Control your body angle — the greater the lean, the higher the load. Do not sacrifice technique for speed: when working on posture, movement quality matters more than rep count.

Warm up
Embryo
1
Level: 1
10 sec.
Long Torso Twist Stretch
1
Level: 1
10 sec.
Cossack squat
1
Level: 1
10
Lunges L
1
Level: 1
6
Rotation 1
1
Level: 1
8
Lower leg extension
1
Level: 1
14 sec.
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
Main exercises
Round 1
Y - Abduction
8
Level: 3
R1
10
Back extension
7
Level: 4
R1
10
T - Abduction
7
Level: 3
R1
10
Low pull
7
Level: 4
R1
12
I - Abduction
8
Level: 3
R1
10
Medium pull
7
Level: 4
R1
12
Butterfly
7
Level: 3
R1
10
Low pull (one hand)
10
Level: 4
S1
8
Low pull (one hand)
10
Level: 4
S2
8
A - Abduction
7
Level: 3
R1
10
Bar muscle up
9
Level: 3
R1
10
A - Abduction (reverse grip)
8
Level: 3
R1
10
Reverse plank leg abduction
6
Level: 3
R1
12
Rotation with load
8
Level: 3
R1
10
Y-T-I adduction
8
Level: 3
R1
4
Y adduction
8
Level: 3
R1
10
Forward fold
1
Level: 5
R1
10 sec.
Plank with rotation
8
Level: 4
R1
40 sec.
Round 2
Y - Abduction
8
Level: 3
R1
10
Back extension
7
Level: 4
R1
10
T - Abduction
7
Level: 3
R1
10
Low pull
7
Level: 4
R1
12
I - Abduction
8
Level: 3
R1
10
Medium pull
7
Level: 4
R1
12
Butterfly
7
Level: 3
R1
10
Low pull (one hand)
10
Level: 4
S1
8
Low pull (one hand)
10
Level: 4
S2
8
A - Abduction
7
Level: 3
R1
10
Bar muscle up
9
Level: 3
R1
10
A - Abduction (reverse grip)
8
Level: 3
R1
10
Reverse plank leg abduction
6
Level: 3
R1
12
Rotation with load
8
Level: 3
R1
10
Y-T-I adduction
8
Level: 3
R1
4
Y adduction
8
Level: 3
R1
10
Forward fold
1
Level: 5
R1
10 sec.
Plank with rotation
8
Level: 4
R1
40 sec.
Round 3
Y - Abduction
8
Level: 3
R1
10
Back extension
7
Level: 4
R1
10
T - Abduction
7
Level: 3
R1
10
Low pull
7
Level: 4
R1
12
I - Abduction
8
Level: 3
R1
10
Medium pull
7
Level: 4
R1
12
Butterfly
7
Level: 3
R1
10
Low pull (one hand)
10
Level: 4
S1
8
Low pull (one hand)
10
Level: 4
S2
8
A - Abduction
7
Level: 3
R1
10
Bar muscle up
9
Level: 3
R1
10
A - Abduction (reverse grip)
8
Level: 3
R1
10
Reverse plank leg abduction
6
Level: 3
R1
12
Rotation with load
8
Level: 3
R1
10
Y-T-I adduction
8
Level: 3
R1
4
Y adduction
8
Level: 3
R1
10
Forward fold
1
Level: 5
R1
10 sec.
Plank with rotation
8
Level: 4
R1
40 sec.
Cool down
Neck extension
1
Level: 1
R1
6
Neck extension
1
Level: 1
R2
6
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Lower back stretch with rotation
1
Level: 1
15 sec.
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
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.
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.

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