LifeDot
Front & Back Routine
Front & Back Routine
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What is this routine? Modern life often leads to tight front muscles and a weak back. This routine focuses on balancing your "Anterior (Front)" and "Posterior (Back)" chains. It helps correct posture and restores structural balance by equalizing push and pull movements.
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Recommended for:
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People concerned about poor posture or rounded shoulders.
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Those wanting to balance their pushing and pulling strength.
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Anyone looking for functional, full-body coordination.
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Includes: Excel file (Exercises, Reps, Sets, and Rest intervals).
How to Use This Poster
How to Use This Poster
This poster is designed to help you visualize your entire life — one week at a time.
It consists of 52 columns (weeks per year) and 90 rows (up to age 90),
giving you a total of 4,680 weeks represented as individual squares.
- marking off the weeks you’ve already lived, beginning from the top-left corner.
- fill in one square to track your life’s quiet progress.
- Use this as a moment of reflection. Each dot reminds you that time is passing — and that every week is an opportunity to live with intention.
We hope this poster helps you see your time clearly,
and reconnect with what matters most.