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: Directions

• Between 30 – 40 minutes per day, 1. If you are a beginner, start with Week 1.
5 days per week
2. If you’ve been doing Man Flow Yoga for
• 2 daily workouts – a shorter 10-15 3 months or longer, jump to Week 3.
minute workout, and a medium 20 – 30
3. If you consider yourself intermediate,
minute workout
jump to week 5.
4. Don’t worry about following the
• If you’re a morning person, do your program exactly. The workouts we’ve
longer workout in the morning. added to this program can be used
• If you don’t like to work out in the in whatever way fits your schedule.
morning, do a quick workout in the Pick and choose from these workouts
morning, and you’re longer workout as general posture-improvement
after work. workouts, or choose to follow the
schedule as closely as possible.
• You can combine this with your other
workouts by using these as warm-ups. 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.

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WEEKS 1& 2
DAY 1 DAY 2

Shorter: 8-Min Back Flow Shorter: Balance 1

Longer: Movement Essentials Longer: Core Strength Essentials

DAY 3 DAY 4

Shorter: Yoga Flow for Extension -Level 1 Shorter: 8-Min Back Flow
Longer: Hip Strength Essentials Tutorial Longer: Spine Essentials

DAY 5 DAY 6

Choose a longer Workout

(~60 Minutes) - if you have time.
Shorter: Balance 1 • Desk Worker Relief
Longer: Guyoga: Yoga Sharpen 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

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WEEKS 3&4
DAY 1 DAY 2

Shorter: 8-Min Back Flow Shorter: Balance 1

Longer: Spine and Hips Strength And Longer: Core Strength Essentials Flow
Mobility - Level 1

DAY 3 DAY 4

Shorter: Yoga Flow for Extension -Level 1 Shorter: 8-Min Back Flow
Longer: 20 minute Hip Strength Longer: Full Body Essentials
Essentials Flow

DAY 5 DAY 6

Choose a longer Workout

(~60 Minutes) - if you have time.
Shorter: Balance 1 • Desk Worker Relief
Longer: Guyoga: Yoga Sharpen 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

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WEEKS 5&6
DAY 1 DAY 2

Shorter: 10-Minute Pre-Sit Workout Shorter: Balance 1

Longer: Spine and Hips Strength And Longer: Yoga Flow for Extension -Level 2
Mobility - Level 2

DAY 3 DAY 4

Shorter: Spine and Hips Strength And Shorter: Ready, Set, Go! (Core Emphasis)
Mobility - Level 1 Longer: Full Body Essentials
Longer: Balance 2

DAY 5 DAY 6

Choose a longer Workout

(~60 Minutes) - if you have time.
Shorter: Balance 1 • Desk Worker Relief
Longer: Guyoga: Yoga Sharpen 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

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WEEKS 7&8
DAY 1 DAY 2

Shorter: 10-Minute Pre-Sit Workout Shorter: Balance 1

Longer: Spine and Hips Strength And Longer: HIP FLEXORS
Mobility - Level 2

DAY 3 DAY 4

Shorter: Quick Posture Fixer Upper Shorter: Ready, Set, Go! (Core Emphasis)
Longer: Balance 2 Longer: Full Body Essentials

DAY 5 DAY 6

Choose a longer Workout

(~60 Minutes) - if you have time.
Shorter: The Bare Minimum • Desk Worker Relief
Longer: Guyoga: Yoga Sharpen 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

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WEEKS 9&10
DAY 1 DAY 2

Shorter: Quick Posture Fixer Upper Shorter: Morning Yoga for

Longer: Spine and Hips Strength And Confidence & Energy
Mobility - Level 2 Longer: HIP FLEXORS

DAY 3 DAY 4

Shorter: Quick Posture Fixer Upper Shorter: Spine and Hips Strength And
Longer: Balance 2 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 • Yoga For SI Joint
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

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WEEKS 11 &12
DAY 1 DAY 2

Shorter: Quick Posture Fixer Upper Shorter: Morning Yoga for

Longer: Spine and Hips Strength And Confidence & Energy
Mobility - Level 2 Longer: HIP FLEXORS

DAY 3 DAY 4

Shorter: The Bare Minimum Shorter: Morning Yoga for

Longer: Straps For shoulders 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 • Yoga For SI Joint
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

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