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180
Workout

Strong back and healthy posture

~10 min.
~120 kcal
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This workout is designed for those who want to strengthen their back muscles, improve posture, and relieve chronic tension in the shoulder girdle. The program is suited for people with an intermediate fitness level — beginners who have experience with suspension straps and those who can already hold a plank confidently and perform basic pulling exercises.

The workout is built around exercises with FISIO functional suspension straps, which engage the deep spinal stabilizers, rhomboid and trapezius muscles, as well as the rear deltoids. These are the areas that most commonly weaken with a sedentary lifestyle, contributing to rounded shoulders, neck discomfort, and lower back tension.

  • The workout progresses from warm-up movements to strength exercises and finishes with mobility poses for recovery.
  • Alternating the load between the back, core, and legs helps maintain intensity without overloading individual muscle groups.
  • Your body angle in the straps is your primary tool for adjusting resistance: the steeper the lean, the harder the exercise.

Pay close attention to maintaining a neutral spine position in every exercise: avoid rounding your lower back or tilting your head back. Scapular control is the key to proper technique and joint health. Train at your own pace, focusing on movement quality rather than speed.

Warm up
Widmill
1
Level: 1
S1
10 sec.
Widmill
1
Level: 1
S2
10 sec.
Golf
1
Level: 2
6
Side lunge (alternating)
1
Level: 2
12
Butterfly
1
Level: 1
10
Exit to the plank on the forearms
1
Level: 1
12
Side lunge stretch
1
Level: 1
S1
15 sec.
Side lunge stretch
1
Level: 1
S2
15 sec.
Short extension
1
Level: 1
8
Sumo squat
1
Level: 2
10
Main exercises
Rotation 2
1
Level: 2
R1
8
Rotation 2
1
Level: 2
R2
8
Golf
1
Level: 2
R1
6
Golf
1
Level: 2
R2
6
Y-T-I adduction
6
Level: 2
R1
4
Y-T-I adduction
6
Level: 2
R2
4
Y - Abduction
6
Level: 2
R1
10
Y - Abduction
6
Level: 2
R2
10
T - Abduction
7
Level: 3
R1
10
T - Abduction
7
Level: 3
R2
10
I - Abduction
8
Level: 3
R1
10
I - Abduction
8
Level: 3
R2
10
Back extension
5
Level: 3
R1
10
Back extension
5
Level: 3
R2
10
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
Single arm pull with rotation
7
Level: 2
S1
10
Single arm pull with rotation
7
Level: 2
S2
10
Low pull - Triceps
8
Level: 2
R1
6
Low pull - Triceps
8
Level: 2
R2
6
Reverse plank leg abduction
5
Level: 2
R1
12
Reverse plank leg abduction
5
Level: 2
R2
12
Reverse plank leg abduction (alternating)
8
Level: 2
R1
10
Reverse plank leg abduction (alternating)
8
Level: 2
R2
10
Rotation with load
6
Level: 2
R1
10
Rotation with load
6
Level: 2
R2
10
A - Abduction
5
Level: 2
R1
10
A - Abduction
5
Level: 2
R2
10
Bar muscle up
9
Level: 3
R1
10
Bar muscle up
9
Level: 3
R2
10
Hammock - Dolphin
1
Level: 2
R1
5
Hammock - Dolphin
1
Level: 2
R2
5
Cool down
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Lower back stretch
1
Level: 1
10 sec.
Embryo
1
Level: 1
10 sec.
Sumo squat
1
Level: 2
10
Side lunge stretch
1
Level: 1
R1
15 sec.
Side lunge stretch
1
Level: 1
R2
15 sec.
Lower leg extension
1
Level: 1
R1
14 sec.
Lower leg extension
1
Level: 1
R2
14 sec.

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