Video 715 | Posture Reset (30 mins) with Lauren Eirk
3 Day Fitness Plan
•
27-Oct-2025
This video will address common postural issues when sitting and standing. As gravity pushes against us, shoulders can roll forward, the spine can round, the hips can tuck under, and the legs and feet collapse into pronation. This can often lead to lower back pain and tightness, which is often due to muscle weakness.
In this workout, we will improve postural stability using the FIS 5-Step Isometrics Blueprint (TM) with bodyweight, a sponge ball, and dumbbells to strengthen weak muscles.
We begin with three isometric exercises for the shoulders, spine, and hips against the ground. After we practice these, we will work to integrate these into several multi-joint holds in quadruped and prone positions. Once control of these positional holds have been practiced we will transition into bodyweight hand-off movements with a new sense of how to engage our extensor muscles. As we begin to add load to these movements for the core, see how the core works in a stabilizing role as work to pick up free weights with the hips, back and shoulders. The workout finishes with a challenging exercise to optimize muscle health using dumbbells with many joints moving together.
Purchase Products used on this video from Amazon:
Neoprene Coated Dumbbells: https://amzn.to/3OCSr28
Yoga Block: https://amzn.to/3ewJAJK
Yoga Mat: https://amzn.to/2ZDSMrHAs
mc_1
Up Next in 3 Day Fitness Plan
-
Video 524 | Anterior Chain Workout (4...
The idea of an Anterior Chain refers to the structures at the front of the torso, legs and spine. These muscles provide a foundation for movement and power. The main muscles that make up the Posterior Chain are the shin muscles, pectoral / chest, quadriceps, hip flexors, serratus anterior, abdo...
-
Video 200 | Back, Biceps, and Shoulde...
We are so excited to bring you our 200th video!! I thought it would be great to begin the next hundred videos to come with a strength workout! This workout is designed to strengthen muscles of the back, shoulders, and biceps using a combination of free weights and elastic tubing. Experience s...
-
Video 365 | Chest and Back Express (1...
This express workout packs a punch in 15 minutes. We start with a warm-up, followed by four exercise combinations designed to complimentary in nature. You will be using dumbbells and a TheraBand to be able to create adequate resistance profiles in each with very little rest in between each exer...
