FIX YOUR POSTURE

FREE PROGRAM

POSTURE PROGRAM

BENEFITS: Develop Healthy Posture, Relieve and Prevent Back Pain, Strengthen Core Muscles, Improve Shoulder Mobility, Tone Your Arms and Sculpt The Back

TYPE: Shoulders Mobility, Back Strength, Fix Your Posture

EQUIPMENT: Yoga Mat, Resistant Band, Small Gym Ball.

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18-70 min

PER DAY

4 Weeks

PROGRAM

START TODAY
🐲🔥💪

NOTICE:

WE ARE IN TRANSITION from DragonsWarriors.com to TrainWithBasia.com. If you like my workouts and you would like to accompany me on this journey, SUBSCRIBE to my new Youtube Channel - Train With Basia. Gradually all my workouts will be there, in one place, easy to find for everybody. If you want to dowload PDF, you will be still directed to DragonsWarriors website.

WEEK 1

DAY 1

⚫️

1 TEST | 1 workout | 18 min in total

10 min Warm up video

10 MIN – Warm Up

Mobility tests for shoulder and spine

8 MIN – Shoulder MOBILITY TEST

DAY 2

⚫️

4 workouts | 41 min in total

10 min Warm up video

10 MIN – Warm Up

toned arms and sculpted back workout

10 MIN – RESISTANCE BAND

core and abs routine

8 MIN – ABS & Core Workout

Improve shoulder mobility

13 MIN – Shoulder Mobility

DAY 3

⚫️

3 workouts | 1h 10min in total

10 min Warm up video

10 MIN – Warm Up

fix posterior pelvic tilt workout

27 MIN – Recommended for PPT

fix anterior pelvic tilt workout

33 MIN – Recommended for APT

DAY 4

⚫️

REST DAY

REST DAY

DAY 5

⚫️

3 workouts | 44 min in total

10 min Warm up video

10 MIN – Warm Up

fix posture

24 MIN – Middle Back

best workout for lower back

10 MIN – Core and Lower Back 💪

DAY 6

⚫️

3 workouts | 40 min in total

10 min Warm up video

10 MIN – Warm Up

Shoulder mobility exercises to fix posture

17 MIN – PEC Stretches

resistance band workout for better posture

13 MIN – RESISTANCE BAND

DAY 7

⚫️

REST DAY

REST DAY

WEEK 2

DAY 8

⚫️

3 workouts | 33 min in total

10 min Warm up video

10 MIN – Warm Up

intense abs exercises

8 MIN – Lower ABS & Obliques

fix posture program

15 MIN – Better Posture 

DAY 9

⚫️

3 workouts | 36 min in total

10 min Warm up video

10 MIN – Warm Up

Improve shoulder mobility

13 MIN – Shoulder Mobility

resistance band workout for better posture

13 MIN – RESISTANCE BAND

DAY 10

⚫️

3 workouts | 58 min in total

10 min Warm up video

10 MIN – Warm Up

Flexibility and strength exercises

39 MIN – Flexibility & Strength

Obliques Exercises

9 MIN – Obliques and ABS

DAY 11

⚫️

REST DAY

REST DAY

DAY 12

⚫️

3 workouts | 44 min in total

10 min Warm up video

10 MIN – Warm Up

fix posture

24 MIN – Middle Back

best workout for lower back

10 MIN – Core and Lower Back 💪

DAY 13

⚫️

3 workouts | 1h 10min in total

10 min Warm up video

10 MIN – Warm Up

fix posterior pelvic tilt workout

27 MIN – Recommended for PPT

fix anterior pelvic tilt workout

33 MIN – Recommended for APT

DAY 14

⚫️

REST DAY

REST DAY

WEEK 3

DAY 15

⚫️

3 workouts | 33 min in total

10 min Warm up video

10 MIN – Warm Up

fix posture program

15 MIN – Better Posture 

Obliques exercises in pank

8 MIN – Obliques

DAY 16

⚫️

3 workouts | 37 min in total

10 min Warm up video

10 MIN – Warm Up

Shoulder mobility exercises to fix posture

17 MIN – PEC Stretches

toned arms and sculpted back workout

10 MIN – RESISTANCE BAND

DAY 17

⚫️

3 workouts | 1h 10min in total

10 min Warm up video

10 MIN – Warm Up

fix posterior pelvic tilt workout

27 MIN – Recommended for PPT

fix anterior pelvic tilt workout

33 MIN – Recommended for APT

DAY 18

⚫️

REST DAY

REST DAY

DAY 19

⚫️

4 workouts | 44 min in total

10 min Warm up video

10 MIN – Warm Up

resistance band workout for better posture

13 MIN – RESISTANCE BAND

core and abs routine

8 MIN – ABS & Core Workout

Improve shoulder mobility

13 MIN – Shoulder Mobility

DAY 20

⚫️

2 workouts | 49 min in total

10 min Warm up video

10 MIN – Warm Up

Flexibility and strength exercises

39 MIN – Flexibility & Strength

DAY 21

⚫️

REST DAY

REST DAY

WEEK 4

DAY 22

⚫️

3 workouts | 1h 10min in total

10 min Warm up video

10 MIN – Warm Up

fix posterior pelvic tilt workout

27 MIN – Recommended for PPT

fix anterior pelvic tilt workout

33 MIN – Recommended for APT

DAY 23

⚫️

4 workouts | 43 min in total

10 min Warm up video

10 MIN – Warm Up

toned arms and sculpted back workout

10 MIN – RESISTANCE BAND

best workout for lower back

10 MIN – Core and Lower Back 💪

Improve shoulder mobility

13 MIN – Shoulder Mobility

DAY 24

⚫️

3 workouts | 40 min in total

10 min Warm up video

10 MIN – Warm Up

Shoulder mobility exercises to fix posture

17 MIN – PEC Stretches

resistance band workout for better posture

13 MIN – RESISTANCE BAND

DAY 25

⚫️

REST DAY

REST DAY

DAY 26

⚫️

3 workouts | 42 min in total

10 min Warm up video

10 MIN – Warm Up

fix posture

24 MIN – Middle Back

intense abs exercises

8 MIN – Lower ABS & Obliques

DAY 27

⚫️

2 workouts | 49 min in total

10 min Warm up video

10 MIN – Warm Up

Flexibility and strength exercises

39 MIN – Flexibility & Strength

DAY 28

⚫️

2 Workout | 1 TEST | 33 min in total

10 min Warm up video

10 MIN – Warm Up

fix posture program

15 MIN – Better Posture 

Mobility tests for shoulder and spine

8 MIN – Shoulder MOBILITY TEST

Great Job

You have completed POSTURE PROGRAM

SHARE YOUR EXPERIENCE IN THE COMMENTS BELOW

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MAINTAIN A GOOD POSTURE

In order to keep your results continue doing the POSTURE WORKOUTS. Choose your 2-3 favorite workouts and do them separately 2-3 times a week.

FAQ

How to get started?

Before enrolling in our Posture Program it is highly recommended to read the following articles:

1. Maintain a GOOD POSTURE – daily habits, assessment, routines

2. Learn more about How To Fix Anterior Pelvic Tilt

3. Test Your Mobility – Why Mobility Is Important

4. 6 Routines to improve Mobility and Posture

5. Human Body Test Mobility – FAQ

The Posture Program starts with a Shoulder and Thoracic Spine Mobility Test. It was included in this program to help you track your progress. It is strongly suggested that you download the PDF, where you can place your scores and keep the track of your mobility level. The pdf also includes more information about the muscles that are crucial for your posture.

I don't have neither Anterior Pelvic Tilt nor Posterior Pelvic Tilt, which routine should I choose on days 3, 13, 17 and 22?

If you have a neutral pelvic position, you have 3 options:

  1. Do both workouts during the day – PPT workout first and after APT workout.
  2. Alternate the workouts, for example choose APT workout on day 3rd, PPT workout on day 13th, APT on day 17th, PPT workout on day 22nd.
  3. The last option is: do both workouts on the 3rd day and in the following days choose the workout that suits you better, meaning your back feels better after doing it and you enjoy it more.

What should I do after finishing the Program?

Posture and mobility are something that you should take care of your whole life. This is why I recommend you to continue doing your favourite routines at least 2-3 times a week. Choose the routines that combine both mobility and strength.