Type: special/postural-and-back-pain-relief
Author: Daniel - TinyVik1ng
Forging the Spine of a Warrior
In the ancient halls of the North, warriors stood tall, their posture unyielding, their backs strong as iron. But even the mightiest of shieldmaidens and warriors knew the toll of battle and the strain of weight upon their shoulders. Shieldmaiden’s Strength: Postural And Back Resilience Program is a structured training regimen designed to fortify the spine, reinforce the core, and restore balance, ensuring that no burden—whether from battle or nature—breaks your stance.
This program is meticulously crafted to combat back pain and postural imbalances, particularly those caused by the additional weight of large breasts. Like the unshaken stance of a Viking before a storm, you will build unwavering strength in your upper back, core, and hips, unlocking mobility and resilience.
Training Frequency: 3-4 Days Per Week
Focus | Exercises | Sets x Reps |
---|---|---|
Upper Back & Shoulder Stabilization | Seated Cable Rows | 3 x 12 |
Cable Face Pulls | 3 x 15 | |
Scapular Retractions (Band) | 3 x 15 | |
Core & Lower Back Support | Bird Dogs | 3 x 10 per side |
Plank with Shoulder Taps | 3 x 20 (10 per side) | |
Glute Bridges | 3 x 12 | |
Mobility & Stretching | Chest Stretch (Doorway) | 3 x 30 sec |
Foam Rolling (Upper Back & Lats) | 1-2 min |
Focus | Exercises | Sets x Reps |
---|---|---|
Lower Back Strengthening | Good Mornings | 3 x 10 |
Back Extensions | 3 x 12 | |
Romanian/Conventional Deadlifts | 3 x 8 | |
Hip & Glute Activation | Hip Thrusts | 3 x 10 |
Side-Lying Clamshells | 3 x 15 per side | |
Standing Hip Abductions | 3 x 12 per side | |
Stretching & Mobility | Hip Flexor Stretch | 3 x 30 sec per side |
Cat-Cow Stretch | 10 slow reps |
Focus | Exercises | Sets x Reps |
---|---|---|
Postural Strengthening | Wall Angels | 3 x 10 |
YTWL Shoulder Raises (Band/Light Weight) | 3 x 12 | |
Band Pull-Aparts | 3 x 15 | |
Core & Lower Back Stability | Dead Bug Exercise | 3 x 10 per side |
Side Planks | 3 x 30 sec per side | |
Glute Marches | 3 x 12 | |
Stretching & Mobility | Doorway Chest Stretch | 3 x 30 sec |
Foam Rolling (Upper Back, Lats, Hips) | 1-2 min |
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