Level 4 Lower Body Conditioning Workout
Congratulations on progressing to level 4 of the Healthy Posture System™. The level 4 Lower Body Conditioning workout conditions you to perform dynamic lunges and squats with symmetrical loading through the spine, hips and knees.
Workout Schedule
#1 Start Your Day Routine
Perform the 6-minute Level 4 Joint Clearing Routine each morning to start the day with unobstructed access to neutral spine alignment. If you have been diagnosed with CCI you may have been prescribed the Modified Level 4 Joint Clearing Routine. which does not have Head Nod Stretch included.
#2 Daily Neutral Spine Workout
Perform the level 4 workouts below as outlined or otherwise prescribed. The password to the workouts was included in your Functional Fitness coaching summary email.
- Wednesday and Saturday: Perform a 25 to 40 minutes cardiovascular workout.
| Daily Neutral Spine Conditioning Workouts | |
|---|---|
| Lower Body Conditioning Workout | Upper Body Conditioning Workout |
| Tuesday and Friday | Monday and Thursday |
| Visit our HealthyPostureTV page to help you keep your chest lifted throughout the day! | |
#3 End of Day Routine
Peform the Level 4 Joint Clearing Routine above before going to sleep to help you sleep in neutral spine alignment and wake up less stiff.
Hourly Mobility Exercise
Perform 4 Seated Chest Lifts, 4 Spine Twists and 4 Lateral Rib Cage Shifts every day at 10:00 and 2:00 to restore your access neutral spine alignment. Start the next hour sitting upright without back support hinged forward on your sit bones with a wide base of support.