Program
Stand tall
by Kaira
Four weeks for the muscles that keep you upright: upper back, shoulder blades, glutes and core. Short, precise work that makes sitting and standing tall feel easier.
- Beginner
- Home
- No equipment
Week 1Find neutral
Day 110 min
- Chin Tuck2 × 10
- Wall Posture Hold2 × 30 s
- Wall Slide2 × 10
- Glute Bridge2 × 12
- Standing Chest Opener1 × 40 s
Day 28 min
- Scapular Squeeze2 × 12
- Prone Y Raise2 × 8
- Dead Bug2 × 8
- Thread the Needle2 × 30 s
Day 39 min
- Chin Tuck2 × 10
- Floor Angel2 × 10
- Glute Bridge2 × 12
- Doorway Chest Stretch2 × 30 s
Day 48 min
- Wall Posture Hold2 × 30 s
- Scapular Push-Up2 × 10
- Open Book Rotation2 × 8
- Dead Bug2 × 8
Week 2Wake up the upper back
Day 111 min
- Prone Y Raise2 × 10
- Prone T Raise2 × 10
- Wall Slide2 × 12
- Chin Tuck2 × 12
- Standing Chest Opener1 × 40 s
Day 29 min
- Scapular Push-Up2 × 10
- Floor Angel2 × 12
- Glute Bridge2 × 12
- Thread the Needle2 × 30 s
Day 39 min
- Prone Back Extension2 × 10
- Prone Y Raise2 × 10
- Dead Bug2 × 10
- Doorway Chest Stretch2 × 30 s
Day 49 min
- Wall Slide2 × 12
- Prone T Raise2 × 12
- Wall Posture Hold2 × 30 s
- Open Book Rotation2 × 8
Week 3Hold it longer
Day 113 min
- Wall Posture Hold3 × 40 s
- Prone Y Raise3 × 10
- Glute Bridge3 × 12
- Front Plank2 × 25 s
Day 212 min
- Floor Angel3 × 12
- Prone T Raise3 × 12
- Dead Bug3 × 10
- Standing Chest Opener1 × 40 s
Day 312 min
- Prone Back Extension3 × 10
- Scapular Push-Up3 × 10
- Front Plank2 × 25 s
- Thread the Needle2 × 30 s
Day 411 min
- Chin Tuck2 × 12
- Wall Slide3 × 12
- Glute Bridge3 × 12
- Doorway Chest Stretch2 × 30 s
Week 4Take it into the day
Day 112 min
- Chin Tuck2 × 12
- Prone Y Raise3 × 12
- Prone T Raise3 × 12
- Front Plank2 × 30 s
Day 211 min
- Wall Posture Hold3 × 45 s
- Floor Angel3 × 12
- Single-Leg Glute Bridge2 × 8
- Standing Chest Opener1 × 40 s
Day 314 min
- Prone Back Extension3 × 12
- Dead Bug3 × 12
- Scapular Push-Up3 × 12
- Thread the Needle2 × 30 s
Day 413 min
- Wall Slide3 × 12
- Glute Bridge3 × 15
- Front Plank2 × 30 s
- Doorway Chest Stretch2 × 30 s