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    Colossus Fitness Anterior Pelvic Tilt Routine

    Uploaded by

    Miguel Martins
    This routine aims to correct anterior pelvic tilt through daily exercises and stretches. It begins with pelvic tilt exercises to teach proper form and positioning. Tight areas like the hips and back are then stretched. Weak muscles of the glutes, hamstrings, and core are stretched. The routine includes exercises like laying down pelvic tilt, lunge stretches, cat cow, quad stretches, hip thrusts, leg lifts, and deadbugs. Custom routines can also be designed on the Colossus Fitness website.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Colossus Fitness Anterior Pelvic Tilt Routine

    Uploaded by

    Miguel Martins
    45 views4 pages
    This routine aims to correct anterior pelvic tilt through daily exercises and stretches. It begins with pelvic tilt exercises to teach proper form and positioning. Tight areas like the hips and back are then stretched. Weak muscles of the glutes, hamstrings, and core are stretched. The routine includes exercises like laying down pelvic tilt, lunge stretches, cat cow, quad stretches, hip thrusts, leg lifts, and deadbugs. Custom routines can also be designed on the Colossus Fitness website.

    Original Title

    ATP ROUTINE!!!

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    This routine aims to correct anterior pelvic tilt through daily exercises and stretches. It begins with pelvic tilt exercises to teach proper form and positioning. Tight areas like the hips and back are then stretched. Weak muscles of the glutes, hamstrings, and core are stretched. The routine includes exercises like laying down pelvic tilt, lunge stretches, cat cow, quad stretches, hip thrusts, leg lifts, and deadbugs. Custom routines can also be designed on the Colossus Fitness website.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    45 views4 pages

    Colossus Fitness Anterior Pelvic Tilt Routine

    Uploaded by

    Miguel Martins
    This routine aims to correct anterior pelvic tilt through daily exercises and stretches. It begins with pelvic tilt exercises to teach proper form and positioning. Tight areas like the hips and back are then stretched. Weak muscles of the glutes, hamstrings, and core are stretched. The routine includes exercises like laying down pelvic tilt, lunge stretches, cat cow, quad stretches, hip thrusts, leg lifts, and deadbugs. Custom routines can also be designed on the Colossus Fitness website.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 4

    Colossus Fitness Anterior

    Pelvic Tilt Routine


    Anterior pelvic tilt is a serious problem that needs to be properly fixed right
    away. Tons of people suffer from it without even realizing, so our goal is to
    teach you all of the correct stretches and exercises you should be doing to
    see instant, solid improvement.

    This routine is created to do daily, to combat the ongoing issues you are
    currently facing. Initially, we will begin with pelvic tilt exercises to ensure
    you know how to properly get into the right position through breathing,
    squeezing, and contracting.

    Afterwards, it’s important to begin stretching the extremely tight areas such
    as the hip flexors, lower back, and quads. Once you’re feeling loose and
    ready to go, we will begin to stretch all the weak areas such as the glutes,
    hamstrings, and core.
    Exercise Sets & Reps Key Points Photos

    -Squeeze the glutes


    and tilt the pelvis
    upward.
    Laying
    Down Pelvic 1 x 10 -12 reps -Aim to flatten the
    Tilt back to the ground.

    -Return to normal
    pelvic position.
    -Same concept as
    above exercise.
    Standing -Really focus on
    1 x10 - 12 reps
    Pelvic Tilt squeezing the glutes
    and contracting the
    core.
    - make sure you are
    in lunge position with
    both knees bent at
    90 degrees.

    -Think about
    drawing your belly
    1) Lunge button towards your
    2 x 30 seconds
    Stretch spine.

    -For a deeper
    stretch, lean
    forward/rotate upper
    body.

    1
    -Try to pull your belly
    button toward your
    spine.

    -Slowly round your


    2) Cat cow 2 x 5-10 reps back, pushing it up
    toward the ceiling.

    -Allow your head to


    drop forward and curl
    your pelvis under.
    - lift your right leg and
    3) Lying reach back with your
    Down Quad 3 x 30 seconds right hand and try to
    Stretch pull your foot to your
    glutes.
    - keep your shoulder
    blades down.

    -ensure that your lower


    4) Hip
    3 x 12 reps back is not arched.
    Thrusts
    -focus on posterially
    tilting pelvis throughout
    the movement.
    - push your feet into
    the wall, lift your pelvis
    5) Leg Lift 3 x 30 seconds focus on getting
    tension within the
    hamstrings.
    -Move one arm up
    while straightening out
    the opposite leg and
    not letting it touch the
    3 x 8-10 reps floor.
    6) Deadbugs
    each side
    -Keep core tight and
    back flat against the
    ground.

    2
    We hope this routine can help you all out a ton, and if you have any questions feel free to
    e-mail us [email protected] !

    We can also create an absolutely custom workout routine based off of your weaknesses
    and strengths that will fix any issues and get you in the best shape of your life. Our
    coaching is absolutely customized and you’re guaranteed to see amazing results. Just
    head to https://www.colossusfitness.com/onlinecoaching to apply to be a client and
    we’ll begin putting a routine together for you.

    Best of health,

    Kyle & Josh

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