Posture Movement Pool

Thumbs up, squeeze shoulder blades, pause 2s at the back.

• Rear Delts
• Rhomboids
• Mid-Traps

Pull to forehead, finish with fists rotating back.

• Rear Delts
• Rotator Cuff
• Mid-Traps
• Lower Traps

Chest stays on the pad, drive shoulder blades down into your back pockets.

• Lats
• Rhomboids
• Mid-Traps

Sit tall, no rocking, pause at the chest.

• Rhomboids
• Mid-Traps
• Lats

Pull the shoulders DOWN before the elbows bend.

• Lats
• Lower Traps

Arms stay straight, only depress the shoulders.

• Lower Traps
• Lats

Light. Arms in a Y, lift from the lower traps, no shrug.

• Lower Traps
• Rear Delts

Slow and controlled, no shrugging.

• Lower Traps
• Mid-Traps
• Rear Delts
• Rotator Cuff

Let the shoulder reach forward, then pull it fully back.

• Lats
• Rhomboids
• Obliques

At the top, push the floor away even further.

• Serratus Anterior
• Chest
• Triceps

Press up and forward, let the shoulder blade glide around the ribs.

• Serratus Anterior
• Front Delts
• Upper Chest

Forearms roll up the wall, ribs stay down.

• Serratus Anterior
• Lower Traps

Knees hover, push the floor away, back flat.

• Serratus Anterior
• Core
• Shoulders

Straight arm, reach forward at the end.

• Serratus Anterior

Gentle nod, the back of the neck lengthens.

• Deep Neck Flexors

Head slides straight back, not down.

• Deep Neck Flexors

Resist the band, small range.

• Deep Neck Flexors

Hands behind head, extend over the roller segment by segment.

• Thoracic Spine
• Spinal Erectors

Rotate open, follow the hand with your eyes, exhale.

• Thoracic Spine
• Chest

Reach under, then open up to the ceiling.

• Thoracic Spine
• Rear Delts

Hand behind head, elbow to the ceiling.

• Thoracic Spine

Elbows on the bench, sink the chest toward the floor.

• Thoracic Spine
• Lats

Arm locked overhead, ribs stacked, no lower-back arch.

• Shoulders
• Core
• Upper Back

Light weight, hold the bottom position and breathe.

• Chest

Let the handles pull the arms back, breathe.

• Chest
• Front Delts

Elbow at and above shoulder height. Feel it in the chest, never a pinch at the front of the shoulder. Extra set on the tight side.

• Pec Major
• Pec Minor

Push into the frame at 30% for 5s, relax, sink a little deeper.

• Pec Major
• Pec Minor

Pin just below the collarbone, slowly reach the arm overhead.

• Pec Minor

Elbows on the bench, sit hips back, exhale.

• Lats
• Triceps

Fully relaxed, let the shoulders rise.

• Lats
• Shoulders
• Grip

Hold the handle, sit hips back, lean away.

• Lats

Tuck the pelvis at the top, no arch, exhale at lockout.

• Glutes
• Hamstrings

Same cue, one side at a time.

• Glutes
• Hamstrings

Hinge, then squeeze the hips through.

• Glutes
• Hamstrings

Small range, glute only, no back arch.

• Glutes

Lean slightly forward, slow.

• Glute Medius
• Glute Minimus

Keep the pelvis level.

• Glute Medius
• Obliques
• Quadratus Lumborum (QL)

Hamstrings stretch, glutes finish the rep.

• Hamstrings
• Glutes

Pull elbows toward toes, crush the glutes, pelvis tucked.

• Rectus Abdominis
• Obliques
• Glutes

Lower back pressed down, full exhale every rep.

• Transverse Abdominis
• Obliques

Curl the pelvis up, no leg swing.

• Lower Abs
• Obliques

Tuck the pelvis first, then lift the knees.

• Lower Abs
• Obliques

Stop before the lower back arches.

• Rectus Abdominis
• Lats
• Obliques

Resist rotation, ribs stacked.

• Obliques
• Transverse Abdominis

Lower back glued to the floor.

• Rectus Abdominis
• Transverse Abdominis

Bring the ribs toward the pelvis.

• Rectus Abdominis

Squeeze the glute and tuck the pelvis BEFORE leaning in.

• Psoas
• Rectus Femoris

Ribs down, rear glute on.

• Psoas
• Iliacus

Rear hip opens at the bottom.

• Quads
• Glutes
• Hip Flexors (stretch)

Longer range, same cue: rear glute squeezed.

• Quads
• Glutes
• Adductors

Reach toward the side opposite the back leg.

• Hip Flexors
• Lats
• Obliques

Forward-shoulder side first, +1 set on that side.

• Lats
• Rhomboids

Forward-shoulder side first, +1 set on that side.

• Rear Delts
• Rotator Cuff

Forward-shoulder side first.

• Serratus Anterior
• Front Delts

Stay level, no lean.

• Obliques
• Quadratus Lumborum (QL)
• Traps
• Grip

Tighter hip first.

• Glutes
• Hamstrings

Feet on wall, full exhale into the balloon, ribs drop, pelvis tucks.

• Diaphragm
• Obliques
• Hamstrings

Inhale 4s, exhale 8s. Lowers muscle tone before stretching.

• Diaphragm

Light glute squeeze, pelvis tucks, exhale, then relax the abs and keep the back straight.

• Glutes
• Diaphragm