Theposturefix_v2

THE POSTURE FIX Strength, Mobility, & Confidence (30 minutes/day)

This is a program designed to improve your posture, strengthen your body, and give you a greater sense of confidence. There are 2 daily workouts 5 days per week to get your body moving more, increase energy levels and improve mood, strengthen your posture, and improve your confidence – in just about 30 minutes per day.

Make perfect posture a habit – not just something you practice once a day, but a habit that seeps into your daily life. Workouts start off easy and build in difficulty as the weeks go on. You’ll get a chance to improve and retest yourself on a weekly basis, with enough familiar workouts to measure your progress, and enough new workouts to continually challenge you to improve. Concerned about time? Don’t worry, I thought about that, too. Fix your posture, build strength and mobility, and boost your confidence in just around 30 minutes per day, with one short and one medium-length workout (one for the morning and one for later in the day).

Here’s what it requires from you: • Between 30 – 40 minutes per day, 5 days per week • 2 daily workouts – a shorter 10-15 minute workout, and a medium 20 – 30 minute workout • If you’re a morning person, do your longer workout in the morning. • If you don’t like to work out in the morning, do a quick workout in the morning, and you’re longer workout after work. • You can combine this with your other workouts by using these as warm-ups.

ManFlowYoga.com

Directions 1. If you are a beginner, start with Week 1. 2. If you’ve been doing Man Flow Yoga for 3 months or longer, jump to Week 3. 3. If you consider yourself intermediate, jump to week 5. 4. Don’t worry about following the program exactly. The workouts we’ve added to this program can be used in whatever way fits your schedule. Pick and choose from these workouts as general posture-improvement workouts, or choose to follow the schedule as closely as possible. 5. Feel free to use this program with another workout program. Any of the short workouts serve as an excellent warm-up for another workout, whether it’s running, weights, or cross training. The Posture FIx - 1

MAN FLOW YOGA - THE POSTURE FIX

WEEKS 1& 2 DAY 1

DAY 2

Shorter: 8-Min Back Flow Longer: Movement Essentials

Shorter: Balance 1 Longer: Core Strength Essentials

DAY 3

DAY 4

Shorter: Yoga Flow for Extension -Level 1 Longer: Hip Strength Essentials Tutorial

Shorter: 8-Min Back Flow Longer: Spine Essentials

DAY 5

DAY 6

Choose a longer Workout (~60 Minutes) - if you have time. Shorter: Balance 1 Longer: Guyoga: Yoga Sharpen

• Desk Worker Relief Requires Knots Outs or foam rollers • The Scott (Spinal Recovery) • Mobility Project: Hips 1 Requires Knots Outs or foam rollers • Mobility Project: Hips 2 Requires Knots Outs or foam rollers

ManFlowYoga.com

The Posture FIx - 2

MAN FLOW YOGA - THE POSTURE FIX

WEEKS 3&4 DAY 1

DAY 2

Shorter: 8-Min Back Flow Longer: Spine and Hips Strength And Mobility - Level 1

Shorter: Balance 1 Longer: Core Strength Essentials Flow

DAY 3

DAY 4

Shorter: Yoga Flow for Extension -Level 1 Longer: 20 minute Hip Strength Essentials Flow

Shorter: 8-Min Back Flow Longer: Full Body Essentials

DAY 5

DAY 6

Choose a longer Workout (~60 Minutes) - if you have time. Shorter: Balance 1 Longer: Guyoga: Yoga Sharpen

• Desk Worker Relief Requires Knots Outs or foam rollers • The Scott (Spinal Recovery) • Mobility Project: Hips 1 Requires Knots Outs or foam rollers • Mobility Project: Hips 2 Requires Knots Outs or foam rollers

ManFlowYoga.com

The Posture FIx - 3

MAN FLOW YOGA - THE POSTURE FIX

WEEKS 5&6 DAY 1

DAY 2

Shorter: 10-Minute Pre-Sit Workout Longer: Spine and Hips Strength And Mobility - Level 2

Shorter: Balance 1 Longer: Yoga Flow for Extension -Level 2

DAY 3

DAY 4

Shorter: Spine and Hips Strength And Mobility - Level 1 Longer: Balance 2

Shorter: Ready, Set, Go! (Core Emphasis) Longer: Full Body Essentials

DAY 5

DAY 6

Choose a longer Workout (~60 Minutes) - if you have time. Shorter: Balance 1 Longer: Guyoga: Yoga Sharpen

• Desk Worker Relief Requires Knots Outs or foam rollers • The Scott (Spinal Recovery) • Mobility Project: Hips 1 Requires Knots Outs or foam rollers • Mobility Project: Hips 2 Requires Knots Outs or foam rollers

ManFlowYoga.com

The Posture FIx - 4

MAN FLOW YOGA - THE POSTURE FIX

WEEKS 7&8 DAY 1

DAY 2

Shorter: 10-Minute Pre-Sit Workout Longer: Spine and Hips Strength And Mobility - Level 2

Shorter: Balance 1 Longer: HIP FLEXORS

DAY 3

DAY 4

Shorter: Quick Posture Fixer Upper Longer: Balance 2

Shorter: Ready, Set, Go! (Core Emphasis) Longer: Full Body Essentials

DAY 5

DAY 6

Choose a longer Workout (~60 Minutes) - if you have time. Shorter: The Bare Minimum Longer: Guyoga: Yoga Sharpen

• Desk Worker Relief Requires Knots Outs or foam rollers • The Scott (Spinal Recovery) • Mobility Project: Hips 1 Requires Knots Outs or foam rollers • Mobility Project: Hips 2 Requires Knots Outs or foam rollers

ManFlowYoga.com

The Posture FIx - 5

MAN FLOW YOGA - THE POSTURE FIX

WEEKS 9&10 DAY 1

DAY 2

Shorter: Quick Posture Fixer Upper Longer: Spine and Hips Strength And Mobility - Level 2

Shorter: Morning Yoga for Confidence & Energy Longer: HIP FLEXORS

DAY 3

DAY 4

Shorter: Quick Posture Fixer Upper Longer: Balance 2

Shorter: Spine and Hips Strength And Mobility - Level 1 Longer: All-Standing Activation

DAY 5

DAY 6

Choose a longer Workout (~60 Minutes) - if you have time. Shorter: The Bare Minimum Longer: Guyoga: Yoga Sharpen

• Yoga For SI Joint • Desk Worker Relief Requires Knots Outs or foam rollers • The Scott (Spinal Recovery) • Mobility Project: Hips 1 Requires Knots Outs or foam rollers • Mobility Project: Hips 2 Requires Knots Outs or foam rollers

ManFlowYoga.com

The Posture FIx - 6

MAN FLOW YOGA - THE POSTURE FIX

WEEKS 11 &12 DAY 1

DAY 2

Shorter: Quick Posture Fixer Upper Longer: Spine and Hips Strength And Mobility - Level 2

Shorter: Morning Yoga for Confidence & Energy Longer: HIP FLEXORS

DAY 3

DAY 4

Shorter: The Bare Minimum Longer: Straps For shoulders

Shorter: Morning Yoga for Confidence & Energy Longer: All-Standing Activation

DAY 5

DAY 6

Choose a longer Workout (~60 Minutes) - if you have time. Shorter: 14-Minute Thoracic Mobility Longer: Guyoga: Yoga Sharpen

• Yoga For SI Joint • Desk Worker Relief Requires Knots Outs or foam rollers • The Scott (Spinal Recovery) • Mobility Project: Hips 1 Requires Knots Outs or foam rollers • Mobility Project: Hips 2 Requires Knots Outs or foam rollers

ManFlowYoga.com

The Posture FIx - 7