Sculpt a Stronger, More Defined Back

The program starts with the basics. In the first week, you’ll encounter a lot of theory and release, as well as general strengthening workouts. In the second week, we begin to work more actively with different muscle groups. And the third week is a strength week, but the program can be extended if you need more time for the blocks.

It usually takes about 15-35 minutes. The course will also include exercises for kyphosis, lordosis, etc. (+more muscle definition), and these will need to be done additionally.

I would recommend getting 2 kg dumbbells (to progress the load) and an MFR roller and a ball to relieve muscle tension. Secondarily, you can buy resistance bands to learn more exercises, but most exercises can be done with just your body weight.

Many people notice improved posture and muscle tone within the first couple of weeks, with the best results showing up by the end of the 30 days if you stay consistent.