AKMI Human Performance
An 8-Week Plan to Measure and Retrain Anterior Pelvic Tilt
The assessment-first correction program, built on the 18-test structural assessment. Not random stretches from the internet. A structured, progressive protocol that addresses root causes.
Your lower back arches too much. Your belly pushes forward even at low body fat. Hip flexors are permanently tight. Glutes never fully fire. You've stretched. You've foam rolled. Nothing sticks.
Four phases. Each builds on the last. Objective checkpoints at every transition. No guesswork. No skipping ahead.
Phase 01
Weeks 1-2 · Daily · 20 min
Establish your baseline measurement, restore diaphragmatic breathing, begin hip flexor length recovery. You'll measure your wall gap and learn to breathe without your chest rising.
Phase 02
Weeks 3-4 · 5x/week · 25 min
Wake up your glutes as primary hip extensors. Re-establish deep core function. Glute bridges, dead bugs, bird dogs, and clamshells with precision cues.
Phase 03
Weeks 5-6 · 4x/week · 30 min
Carry your corrected pelvic position into compound movements. Goblet squats, RDLs, planks, and Pallof presses — all with APT-specific coaching cues.
Phase 04
Weeks 7-8 · 3x/week · 20 min
Consolidate gains with efficient maintenance circuits. Build proprioceptive awareness so neutral pelvis becomes your default, not a conscious effort.
Professional 20+ page document with every exercise, cue, set/rep scheme, regression, and progression. Yours forever.
1-year platform access to a demonstration video for every exercise, each with its target muscles. See the exact movement and the mistakes to avoid.
Objective checkpoints at every phase transition. Wall gap test, Thomas test, glute bridge hold, and overhead squat assessment.
The plan runs 8 weeks, with 5 to 6 short sessions a week at the start. How much posture changes, and how fast, differs from person to person, so the program promises no result by a set week. You measure your own baseline in week 1 and repeat the same checks at every checkpoint, so you track your progress with actual measurements, not guesswork.
Phases 1 and 2 require only a yoga mat, foam roller, and light resistance band. Phases 3-4 use a kettlebell or dumbbell and optionally a cable machine. Every exercise has a regression for home training.
Yes. In Phases 1-2, do the correction work separately (morning or pre-workout). In Phases 3-4, the exercises integrate directly into your warmup and training sessions.
Every phase ends with objective checkpoints, so you measure the change yourself instead of guessing. If a checkpoint does not improve, the program tells you which phase to repeat before moving on. For a personalized correction plan, the full AKMI assessment is the next step.
Most free content treats symptoms (tight hip flexors) without addressing the system. This program uses the same methodology as AKMI's full biomechanical assessments: breathing re-education first, motor control second, strength third. Each phase has objective criteria you must meet before advancing. The progression logic is what makes it work.
One-time purchase. Lifetime PDF access. 1 year of exercise library access and progress tracking.
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