I have mild kyphosis and lordosis. I’ve been using this routine for about two months have noticed some improvement not only in my posture but also in my mobility. For instance, I used to fall backwards while squatting and I couldn’t lunge without falling over. No more. The overhead squat (with a broomstick) is also much easier. It feels good. If anyone has any suggestions or criticisms (additions/deletions/modifications), I would like to hear them. Thank you.
3 X 6 Snatch Grip Deadlift on 1-inch Board
3 X 6 Dumbbell Rows
Ab Roller: 3 sets of 15 second isometric holds.
15 minutes HIIT Treadmill on Radical Incline (for fat loss and posterior strength).
8 X 4 Box Step Ups
8 X 4 Dumbell Side Bends
8 X 4 Cable Crunch (Standing)
8 X 4 Face Pulls
8 X 4 Cable Rows (Wide Grip)
8 X 4 Dip Shrugs
10 X 3 Scap Pushups
10 X 4 Kettlbell Swings
Daily Stretchs and Mobility Work:
Kneeling Hip Flexor Stretch, Calf Stretch, Quad Stretch, Pectoral Stretch, Lat Stretch, Internal Rotator Stretch, Neck Stretch, Lunges.