Workout 4

Poor posture isn’t just about how you look — it affects how you feel. Hours spent scrolling, sitting, or hunching over a laptop slowly pull your body out of alignment. Tight hips, rounded shoulders, neck tension, back pain, and even fatigue often trace back to one root cause: bad posture.Fix Your Posture is a 7-day program designed by Sophie Jones to help you realign your body, restore balance, and move pain-free again. You’ll learn how to identify common postural imbalances, correct them through targeted exercises, and integrate better movement habits into your daily life.It’s time to stand taller, breathe deeper, and feel stronger — from the inside out. Join Sophie on the mat and start rebuilding your posture today.

Exercises in This Workout

1. 1

   90/90 Hip Rotation

   2 minlow

   hipslower back
2. 2

   Rest

   34slow
3. 3

   Banded Glute Bridges

   2 minmedium

   glutescore
4. 4

   Rest

   31slow
5. 5

   Clam Shells (Right Side)

   40smedium

   gluteships
6. 6

   Rest

   10slow
7. 7

   Clam Shells (Left Side)

   2 minmedium

   gluteships
8. 8

   Rest

   49slow
9. 9

   Banded Reverse Lunges (Left Leg)

   38smedium

   glutesquads
10. 10

    Rest

    12slow
11. 11

    Banded Reverse Lunges (Right Leg)

    49smedium

    glutesquads
12. 12

    Rest

    30slow
13. 13

    Glute Bridge with Abduction

    56smedium

    gluteships
14. 14

    Rest

    2 minlow
15. 15

    Kneeling Anti-Extension (Band Pull)

    2 minmedium

    coreglutes
16. 16

    Rest

    13slow
17. 17

    Clam Shells (Right Side) - Round 2

    36smedium

    gluteships
18. 18

    Rest

    7slow
19. 19

    Clam Shells (Left Side) - Round 2

    50smedium

    gluteships
20. 20

    Rest

    21slow
21. 21

    Banded Reverse Lunges (Left Leg) - Round 2

    41smedium

    glutesquads
22. 22

    Rest

    4slow
23. 23

    Banded Reverse Lunges (Right Leg) - Round 2

    49smedium

    glutesquads
24. 24

    Rest

    22slow
25. 25

    Glute Bridge with Abduction - Round 2

    47smedium

    gluteships
26. 26

    Rest

    18slow
27. 27

    Kneeling Anti-Extension (Band Pull) - Round 2

    2 minmedium

    coreglutes
28. 28

    Rest

    51slow
29. 29

    Pigeon Pose (Left)

    43slow

    gluteships
30. 30

    Rest

    4slow
31. 31

    Pigeon Pose (Right)

    2 minlow

    gluteships
32. 32

    Rest

    6slow
33. 33

    Frog Pose

    34slow

    hipsinner thighs
34. 34

    Rest

    21slow
35. 35

    Kneeling Hip Flexor Stretch with Side Bend (Left)

    40slow

    hip flexorscore
36. 36

    Rest

    13slow
37. 37

    Kneeling Hip Flexor Stretch with Side Bend (Right)

    31slow

    hip flexorscore

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Frequently Asked Questions