The Ultimate Posture Protocol (Library)

Your complete library for posture. Use this to reference exercises or build your own workout by picking from each category.

Activation & Warm-up 5

Cat-Cow

2×10 cycles

Gently mobilizes the entire spine.
- Spinal Erectors
- Core
Scapular Wall Slides

2-3×10

Teaches proper shoulder blade movement against a wall.
- Lower Traps
- Rhomboids
- Serratus Anterior
Band Pull-Apart

2-3×15-20

Strengthens upper back to pull shoulders into position.
- Rear Delts
- Rhomboids
- Mid-Traps
Kettlebell Halos

2×8 per direction

Fantastic for shoulder mobility and warming up the entire shoulder girdle.
- Shoulders (Deltoids)
- Core
- Upper Back
Kettlebell Goblet Squat (Light)

2×10

Grooves the squat pattern and activates the lower body and core.
- Glutes
- Quads
- Core

Core Stability Foundation 5

Dead Bug

3×10 per side

KING of core stability. Keep lower back glued to the floor.
- Transverse Abdominis
- Obliques
- Hip Flexors
Bird-Dog

3×10 per side

Integrates glutes, core, and back. No hip rotation.
- Glutes
- Core
- Spinal Erectors
Pallof Press

3×15-30 sec hold/side

The ultimate anti-rotation exercise.
- Obliques
- Transverse Abdominis
- Glutes
Side Plank

3×30-45 sec hold/side

Builds lateral stability for the QL and obliques.
- Obliques
- Quadratus Lumborum (QL)
- Glute Medius
Suitcase Carry

3×30 steps per side

Walk tall, don't lean. Fights side-bending forces.
- Obliques
- Core
- Forearms (Grip)
- Traps

Upper Back & Shoulder Correctives 3

Face Pulls

3-4×15-20

#1 for shoulder health. Pull rope towards ears, thumbs back.
- Rear Delts
- Rhomboids
- Mid-Traps
- Rotator Cuff
Batwing Row (Isometric Hold)

3×10-15 sec hold

Lie on incline bench, row up and SQUEEZE shoulder blades.
- Rhomboids
- Mid-Traps
- Lats
TRX or Ring "Y" Raise

3×10-15

Targets the lower traps to pull shoulders down and back.
- Lower Traps
- Rear Delts
- Core

Spine-Friendly Lower Body 4

Goblet Squat

3-4×8-12

Safest way to squat. Engages core, keeps torso upright.
- Quads
- Glutes
- Adductors
- Core
Bulgarian Split Squats

3×8-12 per leg

Unilateral strength, balance, and hip flexor stretch.
- Glutes
- Quads
- Adductors
Single-Leg RDL

3×10-12 per leg

For hamstring strength and crucial hip stability.
- Hamstrings
- Glutes
- Spinal Erectors
Hip Thrusts (Barbell/Dumbbell)

3-4×10-15

Builds massive glutes with zero spinal load.
- Glutes
- Hamstrings

Mobility & Release 2

Doorway Chest Stretch

2×30-45 sec hold

Opens up tight pecs that pull shoulders forward.
- Pectoralis Major/Minor (Chest)
Kneeling Hip Flexor Stretch

2×30-45 sec hold/side

Crucial for fixing anterior pelvic tilt. Squeeze your back glute.
- Hip Flexors (Psoas, Iliacus)