Welcome to the Level 4 lower body conditioning workout page. Congratulations on progressing into the Functional Fitness Phase of the Healthy Posture Club. The Healthy Back workouts will condition you to perform your fitness program from with healthy loading through the lumbar spine.
You will need to purchase a Maintenance Membership at this transition point of the program to obtain the virtual training required for advancement. You will also need to purchase the HPC VOD subscription to access your workout video at this level of conditioning. We charge for video content because you will be at these levels of conditioning for months at a time. This video library is dynamic, workouts change as new variations are added and new workouts are added periodically.
Level 4 Workout Schedule
Daily Joint Clearing
Perform every morning + night
Perform 2 times a week.
Most clients require 2 to 3 weeks of level 4 conditioning to safely progress to level 5 of the Healthy Posture Club. When you can hold your sustained lunge for 12 seconds without losing Chest Lift® or Nead Nod® posture you are likely ready to schedule your level 5 virtual workout session. Please visit the level 5 workout page to prepare for your next virtual training session.
Don’t forget to do your Hourly Mobility Exercises
Perform 4 Seated Chest Lifts, 4 Spine Twists + 4 Standing Side Bends every hour.
Your membership provides you with 2 to 4 virtual workout sessions a month. We suggest scheduling all your sessions out at the beginning of each month to confirm the times and days that work best with your schedule.
Please visit the Equipment Needed page to make sure you are getting the most out of your Self-guided membership.
Need Additional Training?
Need more virtual training, no problem. You can purchase a HPC 4-Pack to allow you additional training and exercise supervision. These 4-packs do not expire.
Never work through an injury
Even the slightest injury can compromise your ability to get into neutral spine alignment. If you have suffered an injury, please schedule a $50 Injury Severity Screen before your next workout so that we can confirm you are able to get the most out of the next workout. Remember, workouts performed outside of neutral spine alignment only reinforce the faulty loading patterns that cause the joint misalignments that serve as the foundation for most chronic pain conditions.
Knowledge is Power!
As you transition into fitness level conditioning, we want to clarify the different types of exercises. Up to this point you have been asked to perform only isotonic strengthening exercises.
- Isokinetic (Machines) – any exercise performed on a piece of exercise equipment that is fixed to the ground is referred to as a machine-based strengthening (aka isokinetic training).
- Isotonic – Isotonic exercises are functional exercises where you keep the same tension on the joint/muscle targeting throughout the movement.
- Free Weights– you have been doing this type of workout in the HPC when you are using the exercises bar and kettlebells. Any type of exercise that challenges your ability to perform some functional movement against a resistance not attached to anything is referred to as a free weight exercise
- Closed Chain Strengthening – any exercise that uses your own body weight as the resistance.
The HPC believes a balanced fitness program combines all 3 types of exercises above. As you transition back to the gym, we suggest you start with Isokinetic strengthening before progressing into Isotonic. Let your HPC NSC Specialist put a program in place that matches your goals and needs. Here is a good article from Shape Magazine that discussed the pros and cons of machines versus free weights.
Commonly Asked Questions:
What is Healthy Lumbar Loading?
Healthy lumbar loading is when you are loading the lumbar spine vertebral bodies more than the facet joints. We develop lazy posture as we age, we start loading the facet joint more than the vertebral bodies which set us up for accelerated aging and joint breakdown. You ensure healthy loading through the lumbar spine when you keep your rib cage and pelvis in neutral position in each plane of motion during functional activities. In other words, you maintain Chest Lift® and Pelvic Curl® (aka neutral spine alignment) during your daily activities.
Why do I have to pay for my workout videos now?
At this level of the program, you will settle into your ideal level of conditioning and stay there for months if not years. Although we want everyone to get level 6 neutral spine fit, it is not necessary to meet most client’s goals and needs. Also, at this level workout videos change as we develop new modifications. New workout videos are added periodically to keep you motivated and engaged.