The perfect posture workout! This workout incorporates a great rowing series with some abdominal work to increase the intensity and challenge your ability to remain connected through the core as you work the arms. If you're not ready for it, remain seated and do a second set of the first exercises without the ab work. Repeat the entire series for the extra challenge. For the seated portion wrap the Theraband around your flexed feet and slightly bend your knees. Prop - Therband

Rowing Progression - Hinge

1. Rowing Progression - Hinge

GOAL: Strengthen the arms, back and shoulders whilst maintaining an abdominal contraction

SET-UP: Supine

PROPS: Theraband

REPETITIONS: 8x

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Inhale breathe into the back and sides of the ribcage and grow tall. Exhale draw the belly button to the spine and hinge back from the hip in one long line from head to the tail bone. Inhale maintain the hinge position. Exhale deepen the connection but do not change position as you bend the elbows, drawing the lower arms down and back. Inhale return arms to the start position. Exhale hinge body back up to the start position.
Seated  Bicep Curl  Progression - Hinge

2. Seated Bicep Curl Progression - Hinge

GOAL: Strengthen the arms, back and shoulders whilst maintaining an abdominal contraction

SET-UP: Supine

PROPS: Theraband

REPETITIONS: 8x

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Inhale breathe into the back and sides of the ribcage and grow tall. Exhale draw the belly button to the spine and hinge back from the hip in one long line from head to the tail bone. Inhale maintain the hinge position. Exhale deepen the connection but do not change position as you bend the elbows, keeping the upper arm bone still and in line with the shoulders. Inhale return arms to the start position. Exhale hinge body back up to the start position.
Wide Elbow Rows Progression - Pulses

3. Wide Elbow Rows Progression - Pulses

GOAL: Strengthen and tone the arms and back of the shoulder

SET-UP: Standing

PROPS: Hand Weights, Theraband

REPETITIONS: 8x

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Inhale breathe into the back and sides of the ribcage and grow tall. Exhale draw the elbows wide and back whilst keeping the shoulder blades flat across your back and your ribs connected at the front of the body. Hold this position and pulse the elbows back. Repeat