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Posture Restoration Ladder

Upper BackPostureHamstringsGlutes

This descending ladder is designed to improve postural alignment and upper back strength. Focus on controlled, deliberate movements rather than pure speed to ensure proper muscle activation in the posterior chain. Break the higher repetition sets into manageable chunks to maintain perfect form, especially during the chest-opening phases.

1. Goalposts 36 reps
2. Band Pull Aparts 36 reps
3. Single Leg Deadlift L 18 reps
4. Single Leg Deadlift R 18 reps
5. Goalposts 24 reps
6. Band Pull Aparts 24 reps
7. Single Leg Deadlift L 12 reps
8. Single Leg Deadlift R 12 reps
9. Goalposts 12 reps
10. Band Pull Aparts 12 reps
11. Single Leg Deadlift L 6 reps
12. Single Leg Deadlift R 6 reps

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