Posture Session A: Upper Stack

Shoulders down and back, serratus, neck. Ready-made from the pool.

Warm-up

1
Foam Roller Thoracic Extensions
Roller

1×10

Hands behind head, extend over the roller segment by segment.
- Thoracic Spine
- Spinal Erectors
2
90/90 Hip Lift with Balloon
Wall + balloon

4×4 breaths

Feet on wall, full exhale into the balloon, ribs drop, pelvis tucks.
- Diaphragm
- Obliques
- Hamstrings

Workout

3
Face Pull + External Rotation
Cable, rope

4×15

Pull to forehead, finish with fists rotating back.
- Rear Delts
- Rotator Cuff
- Mid-Traps
- Lower Traps
4
Chest-Supported Row
T-bar / machine

4×10

Chest stays on the pad, drive shoulder blades down into your back pockets.
- Lats
- Rhomboids
- Mid-Traps
5
Prone Y-T-W
Incline bench, 1-2 kg

2×8 per letter

Slow and controlled, no shrugging.
- Lower Traps
- Mid-Traps
- Rear Delts
- Rotator Cuff
6
Push-Up Plus
Floor

3×12

At the top, push the floor away even further.
- Serratus Anterior
- Chest
- Triceps
7
Single-Arm Cable Row
Cable

3-4×10

Forward-shoulder side first, +1 set on that side.
- Lats
- Rhomboids
8
Doorway Stretch (2 Angles)
Door / rack

2×30s per angle

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
9
Lacrosse Ball Pec Minor Release
Ball + wall

1×60s per side

Pin just below the collarbone, slowly reach the arm overhead.
- Pec Minor
10
Chin Tuck (Supine)
Floor

10×5s hold

Gentle nod, the back of the neck lengthens.
- Deep Neck Flexors