4 Corrective Exercises I Make Every Client Do (Sandbags Optional… But Highly Recommended)
Let’s get something straight: corrective exercises aren’t just for rehab or injury recovery. Nope. They’re the secret sauce in your warm-up that gets your body firing, your posture on point, and your movement smooth before you even touch a weight.
Think of them as your “pre-game glow-up” for your body.
Whether your back is grumbling, your shoulders are rounded from hours at the desk, or you want to move like a badass without your body betraying you, these four moves are my go-to weapons of choice. And yes… I load them up with sandbags for a little extra bite.
1. Dead Bug
Why it’s magic:
Engages your deep core muscles to actually support your spine
Builds stability through your “pillar” for posture and strength
Activates the cross-body slings that make all your lifts and movements feel stronger
Jenn twist: Hold a sandbag above your chest tearing the handles apart.
2. Quadruped T-Spine Rotation
Why I love it:
Frees up your thoracic spine (bye, stiff upper back)
Opens your shoulders so push days don’t murder you
Preps you for safer, stronger lifting
3. Side Plank
Why it slays:
Builds lateral stability for shoulders and core
Strengthens your lateral line so squats, deadlifts, and carries feel more powerful
Improves trunk control — less wobble, more strength
Jenn twist: Hold a sandbag on the floor in front of you with your top hand. Pull up toward your waist, driving your elbow back.
Suddenly you’re training real-world lateral stability that actually translates to carrying groceries, kids, or… anything heavy.
4. Quadruped Variations (Bird Dogs, Crawls, Etc.)
These make people underestimate them… until they try and wobble everywhere.
Why I program them nonstop:
Integrates hips, shoulders, and torso for full-body control
Teaches your body to navigate space efficiently
Builds anti-rotation strength — the secret sauce of injury resilience
Jenn twist: Add a sandbag or dumbbell and drag it across the floor as you extend opposite arm and leg to challenge core stability and coordination. Crawls stay bodyweight for flow, but you can always spice it up with resistance.
Why I Make EVERYONE Do These
Add these to your warm-up (with or without sandbags), and here’s what happens:
Your movements get smoother
Your risk of aches, pains, and niggles drops
Your lifts feel stronger, safer, and more confident
You build a body that works for you in real life, not just in the gym
These are the moves I use with nearly every woman I train — from busy professionals to athletic queens to moms rebuilding their foundations. Small moves, huge payoff, major results.