For rounded, slouched shoulders, strengthening the upper back to pull them back where they belong. It undoes the slouch first with scapular activation, thoracic extension, and circles, then wakes the upper back with reverse flies, A-shape pulls, and anti-protraction. The finish makes tall posture the default with T and Y pulls, face pulls, and postural endurance work.
Undo the forward slouch. Scapular activation, thoracic extension, and shoulder circles open the chest and reverse the rounded position. Reversing the slouch first gives the upper-back muscles room to work.
General scapular activation for multiple programs. Excellent for rehab and postural training.
Addresses thoracic kyphosis from prolonged sitting. Essential for golfers and desk workers.
Universal mobility exercise for comprehensive shoulder movement. Adaptable to all programs and populations.
Wake up the upper back. Reverse flies, A-shape pulls, anti-protraction, and the ATY combo switch on the mid-back muscles that hold the shoulders back. Strengthening these is what makes good posture possible instead of forced.
Fundamental posterior chain exercise. Excellent for postural correction and activation across all programs.
Isolated scapular retraction at 45 degree arm angle. Targets mid-trapezius and rhomboids for postural correction. Excellent for addressing rounded shoulder posture and upper crossed syndrome. Can be used in isolation or as part of combination sequences.
Counters forward shoulder posture from prolonged sitting. Strengthens posterior chain.
Comprehensive scapular activation exercise combining three fundamental shoulder patterns. Excellent for addressing scapular dyskinesis and promoting balanced shoulder function. Ideal for warm-up, activation, and corrective exercise applications across multiple programs.
Make standing tall the default. T and Y pulls, face pulls, postural endurance training, and diagonal pulls build the staying power to hold posture all day. You finish standing tall without having to remind yourself.
Classic middle trapezius isolation exercise. Primary movement for addressing postural deficits and scapular retraction weakness. Essential for all programs focusing on posture correction and shoulder blade control. Often called reverse fly at 90 degrees.
Lower trapezius dominant exercise crucial for scapular upward rotation and depression. Addresses scapular dyskinesis and prepares shoulders for overhead function. Essential for overhead athletes, swimmers, and anyone with shoulder impingement concerns.
Premier corrective exercise for the upper back and shoulder complex. Combines scapular retraction with shoulder external rotation to heavily target the posterior deltoids, infraspinatus, teres minor, and mid-to-lower trapezius. Vital for reversing rounded shoulder posture and building rotator cuff resilience.
Builds endurance for sustained postural demands. Excellent for occupational and postural training.
Functional diagonal movement. Excellent for tackling motions, golf, and general function.
Cloth wrapped bands with graduated resistance and a door anchor for high, mid, and low setups. Everything this program calls for, in one kit.
We call for an effort level instead of a specific weight, because the right resistance depends on you, the movement, and where you are in your training. For the sets and reps listed on each exercise, pick the resistance that makes the last few reps feel like the level shown.
You finish the set with several clean reps still in the tank. The work stays easy and fully controlled from the first rep to the last.
You could manage a few more reps at the end, but not many. The final reps take real effort while your form holds.
You reach the last prescribed rep with little or nothing left. Completing every rep with good form is genuinely hard.
These are starting points, not rules. Everyone is built differently, so adjust to fit you: size down if your form breaks before the final rep or a movement aggravates a symptom, and only size up once every rep feels smooth and pain free. When you are unsure, choose the lighter option.
