Chapter 15 Posture Workouts.xlsx

	B	C	D	E	F	G
1	6-Minute Core Strength
2	Chapter 15: Posture Workouts
3
4	6 Minutes, 2 x a Week
5	Exercises	Day 1 (Workout A)	Day 2	Day 3 (Workout B)	Day 4	Day 5
6	Exercise 1	Hip raise		Front plank
7	Exercise 2	Side plank		Floor press
8	Exercise 3	TUY arm lift		Bird dog
9	Exercise 4	Side-lying quad stretch		Wall chest press
10	Exercise 5	Kneeling lat stretch		Upper trap stretch
11
12	6 Minutes, 3 x a Week
13	Exercises	Day 1 (Workout A)	Day 2	Day 3 (Workout B)	Day 4	Day 5 (Workout A)
14	Exercise 1	Hip raise		Front plank		Hip raise
15	Exercise 2	Side plank		Floor press		Side plank
16	Exercise 3	TUY arm lift		Bird dog		TUY arm lift
17	Exercise 4	Side-lying quad stretch		Wall chest press		Side-lying quad stretch
18	Exercise 5	Kneeling lat stretch		Upper trap stretch		Kneeling lat stretch
19
20	6 Minutes, 3 x a Week
21	Exercises	Day 1 (Workout A)	Day 2	Day 3 (Workout B)	Day 4	Day 5 (Workout B)
22	Exercise 1	Hip raise		Front plank		Front plank
23	Exercise 2	Side plank		Floor press		Floor press
24	Exercise 3	TUY arm lift		Bird dog		Bird dog
25	Exercise 4	Side-lying quad stretch		Wall chest press		Wall chest press
26	Exercise 5	Kneeling lat stretch		Upper trap stretch		Upper trap stretch
27
28	6 Minutes, 4 x a Week
29	Exercises	Day 1 (Workout C)	Day 2 (Workout D)	Day 3 (Workout C)	Day 4 (Workout D)	Day 5
30	Exercise 1	Hip raise	Side-lying quad stretch	Hip raise	Side-lying quad stretch
31	Exercise 2	Front plank	Kneeling lat stretch	Front plank	Kneeling lat stretch
32	Exercise 3	TUY arm lift	Wall chest stretch	TUY arm lift	Wall chest stretch
33	Exercise 4	Floor press	Upper trap stretch	Floor press	Upper trap stretch
34	Exercise 5	Bird dog		Bird dog
35
36	6 Minutes, 5 x a Week
37	Exercises	Day 1 (Workout C)	Day 2 (Workout D)	Day 3 (Workout C)	Day 4 (Workout D)	Day 5 (Workout C)
38	Exercise 1	Hip raise	Side-lying quad stretch	Hip raise	Side-lying quad stretch	Hip raise
39	Exercise 2	Front plank	Kneeling lat stretch	Front plank	Kneeling lat stretch	Front plank
40	Exercise 3	TUY arm lift	Wall chest stretch	TUY arm lift	Wall chest stretch	TUY arm lift
41	Exercise 4	Floor press	Upper trap stretch	Floor press	Upper trap stretch	Floor press
42	Exercise 5	Bird dog		Bird dog		Bird dog
43
44	12 Minutes, 2 x a Week
45	Exercises	Day 1 (Workout C x 2)	Day 2	Day 3 (Workout D x 2)	Day 4	Day 5
46	Exercise 1	Hip raise		Side-lying quad stretch
47	Exercise 2	Front plank		Kneeling lat stretch
48	Exercise 3	TUY arm lift		Wall chest stretch
49	Exercise 4	Floor press		Upper trap stretch
50	Exercise 5	Bird dog		Side-lying quad stretch
51	Exercise 6	Hip raise		Kneeling lat stretch
52	Exercise 7	Front plank		Wall chest stretch
53	Exercise 8	TUY arm lift		Upper trap stretch
54	Exercise 9	Floor press
55	Exercise 10	Bird dog
56
57	12 Minutes, 3 x a Week
58	Exercises	Day 1 (Workout C x 2)	Day 2	Day 3 (Workout D x 2)	Day 4	Day 5 (Workout C x 2)
59	Exercise 1	Hip raise		Side-lying quad stretch		Hip raise
60	Exercise 2	Front plank		Kneeling lat stretch		Front plank
61	Exercise 3	TUY arm lift		Wall chest stretch		TUY arm lift
62	Exercise 4	Floor press		Upper trap stretch		Floor press
63	Exercise 5	Bird dog		Side-lying quad stretch		Bird dog
64	Exercise 6	Hip raise		Kneeling lat stretch		Hip raise
65	Exercise 7	Front plank		Wall chest stretch		Front plank
66	Exercise 8	TUY arm lift		Upper trap stretch		TUY arm lift
67	Exercise 9	Floor press				Floor press
68	Exercise 10	Bird dog				Bird dog
69
70	12 Minutes, 4 x a Week
71	Exercises	Day 1 (Workout C x 2)	Day 2 (Workout D x 2)	Day 3 (Workout C x 2)	Day 4 (Workout D x 2)	Day 5
72	Exercise 1	Hip raise	Side-lying quad stretch	Hip raise	Side-lying quad stretch
73	Exercise 2	Front plank	Kneeling lat stretch	Front plank	Kneeling lat stretch
74	Exercise 3	TUY arm lift	Wall chest stretch	TUY arm lift	Wall chest stretch
75	Exercise 4	Floor press	Upper trap stretch	Floor press	Upper trap stretch
76	Exercise 5	Bird dog	Side-lying quad stretch	Bird dog	Side-lying quad stretch
77	Exercise 6	Hip raise	Kneeling lat stretch	Hip raise	Kneeling lat stretch
78	Exercise 7	Front plank	Wall chest stretch	Front plank	Wall chest stretch
79	Exercise 8	TUY arm lift	Upper trap stretch	TUY arm lift	Upper trap stretch
80	Exercise 9	Floor press		Floor press
81	Exercise 10	Bird dog		Bird dog
82
83	12 Minutes, 5 x a Week
84	Exercises	Day 1 (Workout C x 2)	Day 2 (Workout D x 2)	Day 3 (Workout C x 2)	Day 4 (Workout D x 2)	Day 5 (Workout C x 2)
85	Exercise 1	Hip raise	Side-lying quad stretch	Hip raise	Side-lying quad stretch	Hip raise
86	Exercise 2	Front plank	Kneeling lat stretch	Front plank	Kneeling lat stretch	Front plank
87	Exercise 3	TUY arm lift	Wall chest stretch	TUY arm lift	Wall chest stretch	TUY arm lift
88	Exercise 4	Floor press	Upper trap stretch	Floor press	Upper trap stretch	Floor press
89	Exercise 5	Bird dog	Side-lying quad stretch	Bird dog	Side-lying quad stretch	Bird dog
90	Exercise 6	Hip raise	Kneeling lat stretch	Hip raise	Kneeling lat stretch	Hip raise
91	Exercise 7	Front plank	Wall chest stretch	Front plank	Wall chest stretch	Front plank
92	Exercise 8	TUY arm lift	Upper trap stretch	TUY arm lift	Upper trap stretch	TUY arm lift
93	Exercise 9	Floor press		Floor press		Floor press
94	Exercise 10	Bird dog		Bird dog		Bird dog
95
96	18 Minutes, 2 x a Week
97	Exercises	Day 1 (Workout C x 3)	Day 2	Day 3 (Workout D x 3)	Day 4	Day 5
98	Exercise 1	Hip raise		Side-lying quad stretch
99	Exercise 2	Front plank		Kneeling lat stretch
100	Exercise 3	TUY arm lift		Wall chest stretch