Back & Posture

You sit all day and your back makes you pay for it by late afternoon: stiffness, nagging aches, a constant urge to stretch. This program starts from a simple fact: a stiff back is fixed neither by rest nor by stretching alone, it is fixed by strength work and by movement. Eight weeks, three sessions a week, to free up what should move and strengthen what should hold.

What the program includes

• 8 weeks · 3 sessions / week · All levels
• Equipment : bands · light dumbbells
• 6 complete session sheets: exercises, sets, reps, tempo, rest and RIR
• Tracking columns to fill straight into the printed PDF, week after week
• Detailed how-to, warm-up routine, adjustments page and glossary

The programming

• Phase 1 · Free up and wake up (weeks 1 to 4) : Four weeks to give the body back what the chair takes from it: hip, thoracic spine, ankle. Alongside that, we wake up the muscles that sitting puts to sleep, glutes and upper back, with modest loads and clean execution.
• Phase 2 · Hold the day (weeks 5 to 8) : Same exercise families, harder leverage: unilateral on the hips, held pauses on the upper back, core work on a long lever. The goal is no longer to open range, it is to hold it for eight hours straight without the back complaining.

Every week follows a defined cycle (baseline, intensification, accumulation): you always know what to do, at what intensity, and when to adjust. Nothing is left to chance.

Format : Downloadable PDF, yours for life, designed to be printed.