Posture Session B: Lower Stack

Pelvis neutral: glutes on, hip flexors long, abs doing their real job.

Warm-up

1
Open Books
Floor

1×10 per side

Rotate open, follow the hand with your eyes, exhale.
- Thoracic Spine
- Chest
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
Hip Thrust (Posterior Tilt Finish)
Barbell / machine

4×8

Tuck the pelvis at the top, no arch, exhale at lockout.
- Glutes
- Hamstrings
4
RKC Plank
Floor

4×20s

Pull elbows toward toes, crush the glutes, pelvis tucked.
- Rectus Abdominis
- Obliques
- Glutes
5
Reverse Crunch
Bench / floor

3×12

Curl the pelvis up, no leg swing.
- Lower Abs
- Obliques
6
Side Plank with Leg Raise
Floor

3×20s per side

Keep the pelvis level.
- Glute Medius
- Obliques
- Quadratus Lumborum (QL)
7
Bulgarian Split Squat
Bench + DBs

3×8 per side

Longer range, same cue: rear glute squeezed.
- Quads
- Glutes
- Adductors
8
Single-Leg Hip Thrust
Bench

3×10 per side

Tighter hip first.
- Glutes
- Hamstrings
9
Couch Stretch
Wall / bench

1×2 min per side

Squeeze the glute and tuck the pelvis BEFORE leaning in.
- Psoas
- Rectus Femoris
10
Chin Tuck Against Wall
Wall

10×5s hold

Head slides straight back, not down.
- Deep Neck Flexors