Athletic Performance Posture
Misaligned posture costs athletes 15-30% of their potential power output. Fix your structural foundation and move faster, jump higher, and recover quicker.
Elite coaches know something most athletes don't: your posture is your foundation of performance. Anterior pelvic tilt reduces glute activation in the drive phase. Forward head posture blocks shoulder rotation in throwing, swimming, and swinging. Uneven hips create asymmetric force production and increase injury risk. This 20-video program builds the structural alignment that unlocks your full athletic potential.
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Your Program Guide
8 weeks
Program duration
5x per week
Recommended frequency
~19 min
Per session
How to follow this program
Do one session 5 days a week. Each session takes about 12 to 19 minutes. You never do every video in one session. Each phase is its own short routine, and Today's Plan shows exactly which exercises to do for the week you are in. Weeks 1-4: 6 exercises, about 12 minutes. Weeks 5-8: 8 exercises, about 19 minutes. 3 new exercises come in, 1 drops off. The other 2 videos in this program are optional extras. Add one on days you have more time. If an exercise causes sharp pain (not normal stretching discomfort), skip it and try again next week.
Program phases
Each phase is one short routine you repeat every session. When a new phase starts, some exercises swap out for new ones. Today's Plan always shows the right list for your week.
Phase 1FoundationDo these 6 exercises each session, about 12 minutes. Focus on learning good form.
Weeks 1-4
6 exercises
about 12 min
Do these 6 exercises each session, about 12 minutes. Focus on learning good form.
Weeks 1-4
6 exercises
about 12 min
Your routine each session
- 1Glute Bridge
- 2Single-Leg Balance (Eyes Open and Closed)
- 3Bird Dog
- 4Dead Bug
- 5Wall Angels
- 6T-Spine Rotation
Short on time? Do just Glute Bridge, Bird Dog, Dead Bug, Wall Angels (about 7 min).
Phase 2ProgressionDo these 8 exercises each session, about 19 minutes. 3 new exercises come in, and 1 you have already learned drops off your list.
Weeks 5-8
8 exercises
about 19 min
Do these 8 exercises each session, about 19 minutes. 3 new exercises come in, and 1 you have already learned drops off your list.
Weeks 5-8
8 exercises
about 19 min
Your routine each session
- 1Glute Bridge
- 2Bird Dog
- 3Dead Bug
- 4Wall Angels
- 5T-Spine Rotation
- 6Hip Flexor Lunge Stretch New
- 7VMO Squat New
- 8Standing Calf Raises New
No longer in your routine: Single-Leg Balance (Eyes Open and Closed). You have learned these, so keep them for days you want extra work.
Short on time? Do just Glute Bridge, Bird Dog, Dead Bug, Wall Angels (about 7 min).
Optional extras
Not part of the daily routine. Add one on days you have more time: Static Back, Pigeon Pose (Hip Opener).
Do any of these sound familiar?
- Power leaks in athletic movement, less force than training should produce
- Recurring injuries on the same side or at the same point in the season
- Slower recovery than peers with similar training loads
- Asymmetrical muscle development that keeps getting worse
- Performance plateau despite consistent training
Why this happens
The root causes behind athletic performance posture.
- Anterior pelvic tilt reducing glute contribution to athletic power
- Forward head posture limiting thoracic rotation needed for throwing, swinging, and striking
- Pelvic asymmetry creating unequal force output between left and right sides
- Tight hip flexors inhibiting full hip extension in the power phase of every athletic movement
Why this works
Every athletic movement originates from your posture. Anterior pelvic tilt reduces glute activation. Forward head posture blocks shoulder rotation. Uneven hips create asymmetric loading. This program addresses all of it.
Why not just watch free videos?
Free YouTube videos
- ✗Random exercises with no sequence
- ✗No explanation of root cause
- ✗No progression structure
- ✗Hope something works
This program
- ✓Specific sequence that targets your root cause
- ✓Mike explains the why behind every movement
- ✓Progressive structure over 4+ weeks
- ✓Designed for your exact issue
Start free, watch these now
Two full videos from the program, on us. No account required.
All program videos
9 more videos included with purchase.
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Unlock all exercises, $97Frequently asked questions
Will fixing my posture actually make me faster and stronger?
Yes, research shows that postural misalignment reduces muscle activation efficiency and force transmission. Correcting anterior pelvic tilt alone can increase glute activation by 20–30%, which directly translates to sprint speed, jumping power, and lifting capacity.
Is this appropriate for high-level athletes or just recreational?
Both. The principles apply regardless of level, the mechanics don't change. High-level athletes often see the largest gains because they're training at high volumes in a dysfunctional pattern, so correcting it has an outsized effect.
Can I do this while continuing my regular training?
Yes, and that's the recommended approach. This program is designed to complement your existing training, not replace it. Most athletes add the corrective sessions either in the morning before training or as an evening recovery routine.
How does this differ from just doing mobility work?
Standard mobility work improves range of motion but doesn't address the specific muscular imbalances that are limiting your performance. This program identifies the exact dysfunction in your pattern and corrects it systematically, not just loosening what's tight.
Let pain be your guide. This program is for general wellness and education — it is not medical advice, diagnosis, or treatment, and Posture Guy Mike is not a physician or physical therapist. Always consult your doctor before starting a new exercise program, especially if you have a pre-existing condition, injury, or chronic pain. Stop immediately if you feel sharp, shooting, or worsening pain.
Take your program anywhere.
The free Posture Guy Mike app brings your entire program to your phone. Stream your exercises at home, at the gym, or on the road, and pick up right where you left off on any device.
- Full access to your purchased programs
- Stream every exercise from your phone
- Track your progress on any device
- Free on iPhone and Android
Free on iPhone and Android.
What's included
- 11 intermediate-level corrective exercise videos
- Sport-specific posture corrections for peak performance
- Sport-specific movement pattern analysis
- Lifetime access on any device
- 30-day money-back guarantee
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