Posture Session C: Integration

Carries, anti-extension, and lengthening to tie it all together.

Warm-up

1
Quadruped T-Spine Rotation
Floor

1×8 per side

Hand behind head, elbow to the ceiling.
- Thoracic Spine
2
4-8 Breathing (Supine)
Floor

1×2 min

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

Workout

3
Lat Pulldown (Scap-First)
Machine

3×10

Pull the shoulders DOWN before the elbows bend.
- Lats
- Lower Traps
4
Ab Wheel Rollout
Wheel

3×8

Stop before the lower back arches.
- Rectus Abdominis
- Lats
- Obliques
5
Overhead KB Carry
Kettlebell

3×20 m per side

Arm locked overhead, ribs stacked, no lower-back arch.
- Shoulders
- Core
- Upper Back
6
Suitcase Carry
DB / KB

3×30 m per side

Stay level, no lean.
- Obliques
- Quadratus Lumborum (QL)
- Traps
- Grip
7
Bear Hold / Bear Crawl
Floor

3×20s hold or 15 m crawl

Knees hover, push the floor away, back flat.
- Serratus Anterior
- Core
- Shoulders
8
Pallof Press
Cable

3×10 per side

Resist rotation, ribs stacked.
- Obliques
- Transverse Abdominis
9
Dead Hang
Bar

3×30s

Fully relaxed, let the shoulders rise.
- Lats
- Shoulders
- Grip
10
Kneeling Lat Stretch
Bench

2×30s

Elbows on the bench, sit hips back, exhale.
- Lats
- Triceps
11
Half-Kneeling Hip Flexor Stretch
Pad

2×30s per side

Ribs down, rear glute on.
- Psoas
- Iliacus