Level 4 Upper Body Conditioning Workout
Congratulations on progressing to level 4 of the Healthy Posture System™. It is time to progress your planks and kettle bell program to the next level. The level 4 Upper Body Conditioning workout will condition you to return to traditional fitness workouts at the gym without faulty loading. Most clients report the level 4 workouts are a complete fitness solution and do not feel the need to compliment them with any additional exercises.
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 as outlined below unless otherwise prescribed. You should have received the password to level 4 workouts after your initial Functional Fitness coaching session.
- 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 Exercises
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.