Fix Bad Posture in 22 Days

1 2 3 4 5 6 7
Test Day Stretch Strength Stretch Strength Stretch Strength

8 9 10 11 12 13 14
Stretch Strength Stretch Strength Stretch Strength Stretch

15 16 17 18 19 20 21
Strength Stretch Strength Stretch Strength Stretch Strength

22
Test Day
 Fix Bad Posture in 22 Days
TESTING DAY

1. WALL SPLAT TEST (THORACIC EXT)

2. HINGE TOE TOUCH TEST (HAMSTRINGS)

3. KNEE TO WALL TEST (CALVES)

4. PRESSUP TEST (ABS)

5. THOMAS TEST (HIP FLEXORS) 1.

6. SEATED CROSSOVER TEST (HIP ROTATORS)

* MAKE SURE TO TEST BOTH SIDES INDIVIDUALLY
 Fix Bad Posture in 22 Days
WALL SPLAT TEST

FEET 6 INCHES FROM WALL

PLACE HANDS ABOVE HEAD AT 11AM AND 1PM POSITIONS
HIPS NEED TO BE PARALLEL TO FLOOR
FAILURE: HANDS COME AWAY FROM WALL OR LOSE BALANCE
 Fix Bad Posture in 22 Days
HINGE TOE TOUCH TEST

1.

DO NOT BEND BACK

BEND FROM HIPS
FAILURE: CAN’T TOUCH TOES
 Fix Bad Posture in 22 Days
KNEE TO WALL TEST

FEET 6 INCHES FROM WALL

TOUCH KNEE TO WALL
FAILURE: HEEL LIFTS OFF FLOOR
 Fix Bad Posture in 22 Days
PRESSUP TEST

1.

LIE FLAT ON FLOOR PUSH UP

HIPS STAY ON FLOOR
FAILURE: HIPS NOT OFF GROUND OR ARMS NOT FULLY EXTENDED
 Fix Bad Posture in 22 Days
THOMAS TEST

PULL KNEE TO CHEST

FAILURE: ARCH IN LOWER BACK OR THIGH NOT IN CONTACT WITH SURFACE
 Fix Bad Posture in 22 Days
SEATED CROSSOVER TEST

1.

SIT DOWN PLACE FOOT ON KNEE

LEG MUST BE PARALLEL TO THE FLOOR
FAILURE: LEG NOT PARALLEL
 Fix Bad Posture in 22 Days
STRETCH DAY

1. KNEELING T-SPINE STRETCH (3-4 X 45 SEC)

2. HAMSTRING WALL STRETCH (3-4 X 45 SEC)

3. ANKLE DROP STRETCH (2*45 SEC, 2 * 45 SEC BENT KNEE )

4. BOW STRETCH (3-4 X 45 SEC)

5. LUNGE AND REACH STRETCH (3-4 X 45 SEC)

6. PRETZEL STRETCH (3-4 X 45 SEC)

 Fix Bad Posture in 22 Days
KNEELING T-SPINE STRETCH

1.

3-4 * 45 SEC HOLD

 Fix Bad Posture in 22 Days
HAMSTRING WALL STRETCH

3-4 * 45 SEC HOLD

WALK HANDS UP THE WALL
 Fix Bad Posture in 22 Days
ANKLE DROP STRETCH

1.

2 * 45 SEC HOLD
2 * 45 SEC HOLD (BENT KNEE)
 Fix Bad Posture in 22 Days
BOW STRETCH

3-4 * 45 SEC HOLD

ALT: STRETCH OVER MEDICINE BALL
 Fix Bad Posture in 22 Days
LUNGE AND REACH STRETCH

3-4 * 45 SEC HOLD

 Fix Bad Posture in 22 Days
PRETZEL STRETCH

3-4 * 45 SEC HOLD

 Fix Bad Posture in 22 Days
STRENGTH DAY

1. FACE PULLS (3-4 SETS OF 12-15)

2. BOX HIGH HIP LIFTS (3-4 SETS OF 10-12)

3. BANDED TOE PULLS (3-4 SETS OF 12-15)

4. SUPERMANS (3-4 SETS OF 12-15)

5. GLUTE BRIDGE HEEL TAPS (3-4 SETS OF 12-15)

6. FROG GLUTE PRESSES (3-4 SETS OF 12-15)

 Fix Bad Posture in 22 Days
FACE PULLS

3-4 SETS * OF 12-15

 Fix Bad Posture in 22 Days
BOX HIGH HIP LIFTS

1.

3-4 SETS * OF 12-15

 Fix Bad Posture in 22 Days
BANDED TOE PULLS

3-4 SETS * OF 12-15

 Fix Bad Posture in 22 Days
SUPERMANS

3-4 SETS * OF 12-15

 Fix Bad Posture in 22 Days
GLUTE BRIDGE HEEL TAPS

3-4 SETS * OF 12-15

 Fix Bad Posture in 22 Days
FROG GLUTE PRESSES

3-4 SETS * OF 12-15