This Week · Workouts · The Balance Week
STRONGER LINES.
This week is for your posture — the back of your body, the muscles that hold you tall at a desk, in the car, in life. Two sessions, one at home and one at the gym, both built around pulling, hinging and standing proud.
At Home · No Equipment
The Posture Reset
A quiet session against the wall and on the floor — the kind that looks easy and feels wonderfully humbling. A rolled towel is the only prop.
Muscles of the week
Upper backShouldersGlutesCore
Warm-up · 5 minutes
—
Shoulder rolls → neck half-circles → cat-cow on all fours → easy marchingSlow and generous — this session rewards a thorough warm-up.
5 min
Main circuit · repeat 3 rounds
01
Wall angelsBack against the wall, arms sliding up and down like a snow angel. Keep ribs down; range will grow week by week.
3 × 10
02
Bird-dogOn all fours, extend opposite arm and leg, pause two breaths. Slow beats far.
3 × 8 / side
03
Towel pull-apartsPull a rolled towel apart at chest height and draw it toward you — feel the shoulder blades squeeze.
3 × 12
04
Hip hinge to wallStand a foot from the wall, push the hips back to touch it, stand tall. This is the movement that saves backs.
3 × 12
05
Prone Y-raisesLying face down, lift the arms in a Y, thumbs to the ceiling. Tiny lift, big effect. Beginner: hands under forehead, lift chest only.
3 × 10
06
Side plankFrom the knees or the feet — a long line from head to hip. Switch sides each round.
3 × 20 sec / side
Cool-down · 5 minutes
—
Doorway chest stretch → child's pose → gentle spinal twist → slow breathingLet the front of the body open — it's been holding you forward all day.
5 min
At the Gym · Dumbbells & Machines
The Strong Back
Twice as much pulling as pushing this week — the ratio most desk-shaped bodies quietly need. Choose weights that leave two comfortable reps in reserve.
Muscles of the week
LatsUpper backHamstringsGlutesCore
Warm-up · 6 minutes
—
Easy row machine → band or cable pull-aparts → 1 light rehearsal set of each first exerciseWake the upper back before you load it.
6 min
Main session
01
Lat pulldownChest tall, pull the bar to the collarbone, control the way up.
3 × 12
02
Seated cable rowSqueeze the shoulder blades at the back of every rep for one full breath.
3 × 12
03
Romanian deadlift (dumbbells)Soft knees, long spine, hips back until the hamstrings speak up.
3 × 10
04
Incline dumbbell pressOne push to balance the pulls — smooth tempo, full control.
3 × 10
05
Face pullsRope at eye height, pull toward the face, elbows wide. The posture exercise.
3 × 15
06
Farmer's carryHeavy-ish dumbbells, shoulders back and down, walk like you own the gym.
3 × 30 m
Cool-down · 4 minutes
—
Doorway chest stretch → hamstring stretch → hang from a bar (optional) → 10 slow breathsFinish taller than you arrived.
4 min
Make it yours
Do each session once or twice this week on non-consecutive days. And a bonus habit: once a day, stand up, roll the shoulders back, and take three tall breaths — posture is built in the small moments too.Safety first
Move within a pain-free range, breathe continuously, and stop any exercise that causes sharp pain or dizziness. If you're pregnant, postpartum, or managing a condition — including back issues — check in with your doctor before starting a new routine.
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This content is for general educational purposes only and is not medical advice or personal training. Always consult a qualified professional before beginning a new exercise programme.