The ULTIMATE Guide

To Fixing an Anterior Pelvic Tilt

By: Blake Bowman, CPT, CES
GUERRILLA ZEN FITNESS APT SOLUTION

LEGAL DISCLAIMER
The opinions expressed in this guide are strictly informational, and should not be construed as the opinion of a medical
professional.

The material in this course is provided for informational purposes only. It is general information that may not apply to you
as an individual and it is not a substitute for the medical care or advice of your doctor.

The information in this course has not been evaluated by the Food and Drug Administration.

This course is not intended to diagnose, treat, cure, or prevent any disease or injury.

Blake Bowman, the author, is a certified personal trainer, specializing in corrective exercise.

Blake is not a medical professional or physical therapist, nor does he claim to be one. Because of this, he asks that you
do not contact him for medical advice as he is not qualified to address medically related questions.

By participating in the following course I understand that there are risks associated with starting any exercise program.
Any exercises that I partake in I do so with full knowledge of the inherent risks, including serious bodily injury.

APT Solution Support Group

Before moving further into this guide make sure you request to join the support group right now.

Being in this group will improve your results by:

• Getting support from others on the program and occasionally myself

• Allowing you to track your progress and share with others
• Holding you accountable

Basically, being in the group will dramatically improve the effectiveness of the program for you.

To join, simply click the link below and request to join.

CLICK HERE TO REQUEST ACCESS TO THE SUPPORT GROUP

2 // 35
GUERRILLA ZEN FITNESS APT SOLUTION

Table of Contents

4 Introduction and Bio From Blake 25 SECTION #4: Corrective Exercises

6 Overview of Guide 26 Introduction
8 SECTION #1: What is an APT? Do I have an APT? 26 Advanced apt corrective exercise split
8 What muscle imbalances cause it? 26 Foam Rolling the Rectus Femoris
9 Introduction 26 Foam Rolling the TFL (tensor fasciae latae)
9 What exactly is an APT and why is it bad to have one? 27 Foam Rolling the Lats (latissimus dorsi)
10 How to identify an APT in yourself | Self Assessment 27 Contract and Relax Hip Opener
11 Step #1 Identify the ASIS: 27 Static Rectus Femoris Stretch
11 Step #2 Identify the PSIS: 27 Modified PNF Lat Stretch w/ Thoracic Mobilization
11 Step #3 Assess degree of tilt between ASIS and PSIS 28 Child’s Pose
12 What muscle imbalances are associated with an APT? 28 Quadruped Rock Back
13 SECTION #2: Causes of an anterior pelvic tilt 28 RKC Plank
14 Introduction 28 Dead Bugs
14 Causative factors (lifestyle) > Muscle Imbalances > APT 29 Anti Extension Stability Ball Roll Out
14 Excessive sitting 29 Hip Thruster w/ Posterior Pelvic Tilt
15 Poor Standing Position 29 Stability Ball Hamstring Curl
15 Poor Sitting Position 29 Side Plank Bends w/ Side Plank
16 Poor Sleeping Position 30 Side Lying Leg Raise
16 Improper Exercises Being Performed at The Gym 30 Low Intensity APT Flow
16 Core exercises that activate the hip flexors 30 Foam Rolling the Rectus Femoris
17 Back extension exercises 30 Foam Rolling the TFL (tensor fasciae latae)
17 Stretching of the hamstrings 31 Foam Rolling the Lats (latissimus dorsi)
17 Poor Breathing Patterns 31 Gentle TFL Stretch
18 Flat Feet aka Fallen Arches 31 Posterior Pelvic Tilt Roll w/ Core Bracing
18 Section 2 Conclusion 31 Supine Diaphragmatic Breathing
19 SECTION #3: Corrective Strategies 32 Ancillary Exercises to Help Fix APT
20 Introduction 32 Cable Pull Through
21 Proper Sitting Technique 32 Pallof Press
22 Proper Standing Technique 32 Single Leg Glute Bridge
23 Proper Sleeping Position 33 Barbell Hip Thruster
23 Proper Core Training Guidelines 33 Conclusion to the APT Solution
24 Core Bracing and General Training Practices 34 Introduction to ISP
24 Section 3 Conclusion

3 // 35
GUERRILLA ZEN FITNESS APT SOLUTION

Introduction and Bio From Blake

Wow, first off all I want to thank you for putting your trust in me to help you with your postural issues. It brings me all the
fulfillment I need in life to know that I’m able to help people improve the quality of their lives through the work that I do.

So again, thanks for being awesome!

This guide is all about the dreaded anterior pelvic tilt that plagues so many people in the world today (including a younger
version of myself).

In case you aren’t familiar with my story, then all you need to know is that I used to have many different muscle
imbalances and postural issues when I was younger despite how “active” I was.

Eventually these things started to affect my life big time!

When I was around 20 years old I had to stop working out completely (which I had been doing religiously since 16 years
old) due to the numerous different injuries that I was accumulating over time.

I had a BIG injury when I was around 21 that required surgery and left me laid up for months in recovery.

It was during this time of recovery that I started down a route of self discovery and research to figure out why I had been
getting hurt so much. I was really confused because I was getting stronger and stronger in the gym, but more damaged
and injured in the process.

4 // 35
GUERRILLA ZEN FITNESS APT SOLUTION

Let’s just say it was a confusing and depressing period in my life.

I was eventually (after a couple of years) able to fix myself and ALL of the issues that had plagued me for so long.

The knowledge I learned over this period of time through studying text books, attending classes/courses on corrective
exercise, and working side by side with an osteopathic doctor are the very things that allowed me to fix myself.

As they say, knowledge is power!

Now I have a youtube channel with over 6 million views, private coaching clients on every continent, and I was even lucky
enough to present a TedX talk on posture back in 2015 at a university here in Detroit where I live. I’ve done all this by
simply sharing the concepts, ideas, and strategies that I used to fix myself and my own orthopedic issues.

I remember one of the things I did on myself early on when I was just starting to learn about postural issues and muscle
imbalances was a self postural assessment.

I stood in my boxer shorts in front of a camera on a timer and I set it to take pictures of me from the sides, the front, and
the back of my body.

It was a horrific surprise to see these pictures and I really wasn’t prepared to see what I saw.

Along with many other postural distortions, I noticed that my belly was bulging out (although my body fat was low), my
lower back was excessively arched, and my pelvis was slanted forwards as though it was a table with two short legs at
one end causing it to slope downwards.

Not only did I look weird standing there like that, but at the time I was also in a lot of pain. My lower back was tight and
achy ALL the time, and it was during this self posture assessment that I first began to discover why.

Again, that’s what this guide is all about.

I’m going to show you EVERYTHING that you need to know to fix your anterior pelvic tilt for good.

Before we get started though I just wanted to thank you one last time for purchasing the APT Solution. This is some of my
best work and I know you will be very pleased at how comprehensive it is.

You are in good hands here, and I look forward to hearing from you regarding how your APT is improving throughout the
next couple of weeks!

Should you need support with anything in the process don’t hesitate to reach out by sending an email here:
[email protected]

Again, thank you so much. Stick to the principles presented in this guide consistently and your pelvis will be well on it’s
way back into a normal position!

In health,

Blake

5 // 35
GUERRILLA ZEN FITNESS APT SOLUTION

Overview of Guide
In this part of the guide I’m going to break down and explain the following to you in more detail:

• The different sections found in this guide

• How the guide is laid out
• How to use this guide most effectively to get the best results

Understanding this guide in its totality (don’t worry, there’s not much) will allow you to get the best results from it!

NOTE: Anterior pelvic tilt may be abbreviated with “APT” throughout the rest of this guide.

Each section found in the APT Solution is designed to be followed in order. Also, each section builds off of the previous section.

Section #1 What an APT is & the muscle imbalances associated with it:
In this first section I go over the basics with you regarding APTs. I’ll discuss and breakdown the following for you:

• What an anterior pelvic tilt is

• How to know for sure whether or not you have an anterior pelvic tilt
• Muscular imbalances associated with an anterior pelvic tilt

Basically, after going through section #1 you are going to have a solid understanding of anterior pelvic tilts and the
muscle imbalances associated with them.

Section #2 Causative Factors:

Section #2 is undoubtedly one of the most important sections because here I will be covering the various different causes
(causative factors) of APTs.

These are the habits, activities, and positions you put your body into daily that cause the APT to form in the first place.

Why is this important? Can’t you just give me some exercises to do?
This is important because the things that cause an anterior pelvic tilt MUST be ceased or greatly reduced in frequency in
order for the exercises that I will show you later on in this guide to be effective.

I like to use an analogy about healing from a burn on your skin to help drive this point across.

Think of your APT like a burn that you have on your skin. The exercises that I will give you
are like burn cream that you would get from a doctor to help the burn heal.

Obviously, in order for the burn cream to do its job you have to stop burning yourself!

If everyday you wake up and hold a flame right underneath your hand and burn yourself
then do you really think the burn cream is going to do anything for you? I’d say no...

This is exactly what it’s like when you do “exercises” to fix your anterior pelvic tilt without stopping or reducing your
involvement with the causes of the APT in the first place.

As I said earlier, this is one of the most important sections because even after you fix your APT with this guide it’s
avoiding the causative factors that will ensure that your fix is permanent and the APT doesn’t come back.

6 // 35
GUERRILLA ZEN FITNESS APT SOLUTION

Section #3 Corrective Strategies:

In section #3 I’ll be going over several corrective strategies.

These are different from corrective exercises which are covered in the next sections.

Corrective strategies include modifications or “hacks” to the way you already do things.

What I will teach you here is how to do them more effectively to help reverse your APT.

I’ll cover the following specific topics in this section:

• Proper sitting technique

• Proper standing technique
• Proper sleeping position and technique
• Proper core training guidelines for your exercise routine

You may think that you already know how to do the above things, but making sure you are doing them correctly can really
help expedite the process and get you closer to a neutral pelvis much faster!

Section #4 Corrective Exercises:

Okay, so this is the meat and potatoes section of the guide.

Here in section #4 I’ll be going over some of the best corrective exercise routines to help you fix your APT.

Specifically I’ll teach you a routine that outlines which muscles should be:

• Stretched (lengthened)
• Foam rolled (released)
• Strengthened (shortened)

We will be targeting very specific muscles here with this.

Remember though, these exercises will only be effective if you have thoroughly absorbed and implemented everything
you can from sections #2 and #3.

If those causative factors are not being dealt with then these exercises won’t help you very much.

That being said, if you follow my advice from sections #2 and #3 then I promise you that your APT will get better in no
time (give yourself 3 to 6 weeks before you can expect to see a difference and keep in mind that is only an estimate).

Alright, that’s it for the overview...Let’s start with section #1!

7 // 35
GUERRILLA ZEN FITNESS APT SOLUTION

SECTION #1:
What is an APT? Do I have an APT?
What muscle imbalances cause it?

8 // 35
GUERRILLA ZEN FITNESS APT SOLUTION

Introduction
The first couple prerequisites that need to be discussed before an APT can be fixed are the following:

• An understanding of what an APT actually is and why it should be fixed

• Identification, or lack thereof, of APT in yourself
• An understanding of the muscular imbalances that tilt the pelvis anteriorly (forwards)

These will all be discussed in detail in this section of APT Solution.

What exactly is an APT and why is it bad to have one?

Let’s break down the term anterior pelvic tilt. This will help you understand what it is so that I can later arm you with the
knowledge to fix it.

Anterior = front
Pelvic = regarding the pelvis
Tilt = move or cause to move in a sloping position

What an APT literally translates to in common English is a pelvis that is tilted or sloped towards the front.

When your pelvis slopes forwards the following occurs:

• The back of the pelvis lifts up

• The front of the pelvis drops down
• The lower back goes into hyper-extension (meaning it arches inwards excessively)
• The gut typically bulges out (this is your organs pushing into your abdominal)

You will see all of these attributes in this picture of me, standing with an
APT.

Now aside from the poor aesthetics (I look pretty weird standing like that
right?) an APT is much more serious due to its effects on the lower back
(lumbar spine).

In other words, it doesn’t just look bad, but it can be very damaging on the
body too.

You see, the biggest problems associated with having a chronic APT are
the following:

• Development of tissue stress (basically tightness) in the lower back

which can cause discomfort
• Development of lumbar spine stenosis (narrowing of the space
between vertebrae) which can lead to serious pain and dysfunction over
time
• Loss of power, strength, and development of other postural issues

Tissue stress (tightness) basically refers to the fact that muscle attaches
onto bones via tendons.

If the muscles are tight then they can essentially tug at the attachment
sites (where they connect on bone) and this can feel uncomfortable and
cause inflammation.

9 // 35
GUERRILLA ZEN FITNESS APT SOLUTION

Just ask anyone with a serious APT how their lower

back feels after standing for over 20 min.

Chances are they will tell you how tight they feel back
there…

Tissue stress is one thing, but lumbar stenosis is a

totally different beast and even more serious.

Basically, when you spend your whole life in an

overextended position (think back arched, belly out)
this can do some serious damage to the discs in your
lower back (by creating forward shear stress).

Just think about how common lower back pain is!

An APT can oftentimes be the insidious culprit behind

this issue or at least a major contributing factor.

Lastly, the pelvis sets the position for the rest of the spinal column since it basically forms the supporting base of the
spine. Dysfunction and misalignment in the pelvis can lead to ripple effects occurring up higher in the upper back,
shoulders, and neck.

I’m not gonna get to deep into that though, but just remember the common phrase:

“Everything is connected!”

How to identify an APT in yourself | Self Assessment

It’s critically important that you know for sure whether or not you have an APT because if you are doing exercises to “fix”
one that you don’t actually have then you could easily do more damage than good.

Before I break this down for you, realize that I already made a youtube video describing this whole process.

Check it out right here: APT Self Assessment Video

In case you learn better with writing and pictures, I’ll also describe this self assessment process below.

Self assessment for an APT includes the following steps:

• Identifying a bony landmark at the front of the pelvis called the ASIS
• Identifying a bony landmark at the back of the pelvis called the PSIS
• Comparing the degree of tilt between the ASIS and PSIS

NOTE: Standing next to a camera or mirror and using tape or other markers (even a partner’s index finger) can make this
process a lot easier.

10 // 35
GUERRILLA ZEN FITNESS APT SOLUTION

Step #1 Identify the ASIS:

Place your hands on top of your hip bones and follow the curvature of your hip bone
until you come to the front of the hip bone.

Here you should find a bony, sharp little protrusion right on the front of the pelvis.
This landmark is prominent and therefore quite easy to find.

This is called the ASIS. Place some sort of marker (tape, ink, someone’s finger, etc…)
so you can see this easier.

Step #2 Identify the PSIS:

Start with your index finger right in the center of your sacrum (SI joint area).
Basically, right where the spine comes into the pelvis.

From here, move your finger just off to the side on the pelvis while looking for
another bony point on the back side of your pelvis.

This should be no more than an inch or two from the center portion of the back of the
pelvis.

This is the PSIS. Place some sort of marker here.

Step #3 Assess the degree of tilt between the ASIS and the PSIS:
Remember, with an anterior pelvic tilt, the front of the pelvis will be lower than the
back of the pelvis. In our assessment, we are looking specifically at the ASIS (front)
and PSIS (back) as reference points.

Keep in mind, about 7 degrees of forward tilting is normal, but anything beyond 7
degrees of tilt is not normal.

If the angle formed between the ASIS and PSIS is greater than 7 degrees than you
have an anterior pelvic tilt. If it is less than 7 degrees then you don’t have one.

Keep in mind this is not an exact science, and it really doesn’t have to be. If the back
of your pelvis is significantly higher than the front of the pelvis and the lower back is
arched excessively then chances are you have an APT.

I simply wanted to show you this process so that you could verify this for yourself and
be 100% certain that you have an APT.

11 // 35
GUERRILLA ZEN FITNESS APT SOLUTION

What muscle imbalances are associated with an APT?

Muscle imbalances refer to certain muscles being too short and tight, and other muscles being too long and weak.

Since muscles attach onto our bones they are capable of changing the alignment and position of our bones.

Think of the muscles of your body like rubber bands.

These rubber bands attach onto the bones and when there is too much tension on some of the bands and not enough on
other bands the body will fall into misalignment.

Later on we will go in like a mechanic and tune up the rubber bands.

Before we tune up the rubber bands though, you need to understand which ones we are specifically talking about.

Now the typical muscle imbalances associated with an APT are the following:

Short/Tight Muscles Include:

• Rectus Femoris (front of thigh)

• Tensor Fascia Latae (side of hip)
• Iliopsoas (a combined muscle including the psoas and iliacus, inside the lower abdomen)
• Quadratus Lumborum (in the lower back)
• Latissimus Dorsi (attached in the lower back)

Weak/Long Muscles Include:

• Gluteal Muscle Group (butt muscles)

• Hamstrings Muscle Group (back of thighs)
• External and Internal Obliques (side trunk muscles, love handle area)
• Transversus Abdominus (deep muscle of the core)
• Rectus Abdominis (six pack muscles)

You don’t need to be an anatomy nerd to get the benefits of this program. If you want to learn more about these specific
muscles then they are only a Google search away.

Don’t worry though because this program will address everything listed above.

Now that you’ve read through section #1 you should have a much better understanding of anterior pelvic tilts in general,
whether or not you have one, and what imbalances are associated with it.

Now, it’s time to get to work fixing it. Let’s move onto section #2!

12 // 35
GUERRILLA ZEN FITNESS APT SOLUTION

SECTION #2:
Causes of an anterior pelvic tilt

13 // 35
GUERRILLA ZEN FITNESS APT SOLUTION

Introduction
In this section I’ll be explaining the most common culprits behind the development of an anterior pelvic tilt. Remember,
APTs are caused by specific muscle imbalances which are typically caused by other things in your lifestyle. The
continuum looks like this:

Causative factors (lifestyle stuff) > Muscle Imbalances > APT

Some of these “causative factors” include:

• Excessive sitting
• Poor standing position
• Poor sitting position
• Poor sleeping position
• Improper exercises being performed at the gym
• Improper breathing patterns
• Flat feet aka fallen arches

These are the very things that cause the muscle imbalances to form in the first place. Fixing something like an APT must
involve constantly tracing back the root cause of the issue and addressing it there as well as on the surface level.

As I stated in the overview of this guide, this is one of the most important sections to stick to as these things which will be
discussed further are the root causes.

If you have a weed growing in your garden and you want to remove it, then doing so by pulling it up by the roots is the best
way to accomplish this. Simply just cutting off the top of the weed won’t do much as it will grow back. We are not going to
make this mistake because we are going straight for the roots first!

Excessive sitting
The average American sits for over 12 hours a day.

We sit at home, we sit on our drive to work, we sit at work, we sit on our drive
back from work, and we get home to sit some more...

How long did our primitive ancestors sit for?

Maybe an hour or two and this might not have even been “sitting” as we know
it because it was likely more of a deep squat than a true “sit”. They definitely
weren’t relaxing on cushy reclining chairs that’s for sure!

Keep in mind that there are NUMEROUS different health issues associated
with sitting for prolonged periods of time and living a sedentary lifestyle.

Increased risk for cardiovascular disease, cancer, poor breathing, and obesity
are just a few…

However, since this book is about anterior pelvic tilts and not obesity I’m going
to discuss how sitting contributes to the formation of an anterior pelvic tilt.

First of all, the body and its tissues adapt to the positions we put them in and
sustain for long periods.

14 // 35
GUERRILLA ZEN FITNESS APT SOLUTION

The body will sort of reinforce the length (whether that’s short or long) of the muscles and fascia (connective tissue) by
casting it and making it stay that way.
This is something known as adaptive shortening or adaptive lengthening (it depends on whether the tissues are put into a
shortened position or a lengthened one).

When you are seated for a long period of time the body is adapting its tissue to become better at sitting (not moving
around and living a healthy life).

We will go over what you can do about your excessive sitting habit in the next section.

Poor Standing Position

One of the biggest mistakes that people make is they assume if they can simply just
go from a seated desk set up to a standing one all of their problems will go away.

This is just simply not true and you should expect your transition from a seated desk
set up to a standing one to take some skill and discipline.

You see if you have an APT caused by years of sitting, then you will likely take this
same APT with you when you decide to stand up.

Now you're standing with an APT instead of sitting with one. In both scenarios you
still have an APT.

Again, just to reinforce my point here.

Standing with an APT is just as bad as sitting with one (to be described next).

In section #3 I will show you how to stand properly and actually reverse your APT!

Poor Sitting Position

Most people who are aware of their posture while sitting tend to make this mistake.
It goes a little something like this:

• They become aware of the fact that they are slouching

• They activate their back muscles and shove their butt into the back of the chair
• In so doing they extend their lumbar spine (arch the back) and anteriorly tilt the pelvis

People do this instinctively because it feels better than slouching.

This is not good though because as you do this you are contributing to the muscular
imbalances associated with the APT.

In essence, you are tightening the hip flexors and lower back musculature while you
are elongating and stretching (aka shutting down) the core muscles.

Make sure you are not sitting like this. Instead, you want to be sitting with your
pelvis in a neutral (flat position).

Your pointy butt bones (ischial tuberosities) should be what you are sitting on.
More on this to come in Section 3.

15 // 35
GUERRILLA ZEN FITNESS APT SOLUTION

Poor Sleeping Position

Now this one is tricky.

It’s tricky because the most “optimal” to lay down when sleeping is not going to feel comfortable for you if you have an APT.

Just to be clear, the best way to sleep for alignment purposes is on your back.

Sleeping on the sides or face down can cause other postural issues.

However, as I said above, sleeping on the back is not going to feel that good for you if you have an APT.

The reason for this is when you lay on your back and your hips straighten out (extend) the hip flexors (most notably the
iliopsoas) are going to become stretched and pull the on the lumbar spine.

The iliopsoas muscle will literally pull your lumbar spine upwards towards the belly button (shear force) while you are on
your back making it extremely difficult to keep the back from arching excessively and tightening up.

Does this happen to you?

It’s common for people with APT to choose other “less optimal” positions to sleep in because of this.

It probably feels more comfortable to sleep on the side then on the back which often times creates more imbalances in
conjunction with the APT.

More on this in section 3 where I show you how to sleep on your back comfortably.

Improper Exercises Being Performed at The Gym

We discussed the muscular imbalances associated with APT in earlier sections.

Now that you know which muscles are commonly tight and which muscles are commonly weak, you are in a position to
modify your workout routine and make sure you are not making your APT worse.

Basically, if you stretch the muscles that are already weakened and you strengthen the muscles that are already tight
then you will be making the APT worse.

Now, I can’t give you EVERY exercise to avoid here, but I will name a few things you want to make sure you are avoiding
doing at the gym to make sure your APT is not getting worse.

Core exercises that activate the hip flexors

Things like sit ups, crunches, decline sit-ups, and leg raises are not
great choices for strengthening the core.

This is due to the fact that they also tend to activate the hip flexors
and will make it hard to fix your APT.

While the core DOES need strengthening to fix APT it is NOT

strengthened most optimally by the above exercises due to the
above reason so make sure you are avoiding them.

As a general rule, if you feel your hip flexors “tightening up” during
core exercises then avoid doing that exercise in the future.

16 // 35
GUERRILLA ZEN FITNESS APT SOLUTION

Back extension exercises

Any exercise that requires you to arch your lower back and activate your low back muscles whether you are doing this on
the floor or on a machine is going to tighten the lower back and contribute to APT.

Remember, the muscles in the back right above the pelvis are going to be tight if you have APT.

Doing exercises to strengthen this area will tighten those muscles more and contribute to the APT.

We want to strengthen the front of the core (rectus abdominis, transversus abdominis, external and internal obliques)
and avoid things that are activating the back of the core (low back region).

Stretching of the hamstrings

Often times, people with APT will feel as though their hamstrings are tight and then they will proceed to stretch the hell
out of them.

This is a mistake.

Why is this a mistake? Well the hamstrings feel “tight” because they are being pulled taught. So, they are tight, but not
because they are short, but because they are being overstretched.

Think of a rope of which you are pulling the ends in different directions. Yes, the rope is going to feel “tight”, but only
because you are pulling it in two different directions.

The hamstrings attach at the bottom of the pelvis (ischial tuberosities) and down near the knee. When you have APT, the
back of the pelvis drifts upwards which creates more distance between the attachment sites of the hamstrings (behind
the knee and the pelvis). In essence, just make sure you are not stretching the hamstrings if you have an APT because
this will weaken an already weakened muscle.

The solution to this is actually strengthening of the hamstrings (which we will do later in the program). By strengthening
them we will give them more slack and they will feel better while pulling the back of the pelvis down which will neutralize
the position of the pelvis.

Poor Breathing Patterns

Another thing associated with APT that is not so well known is poor breathing patterns.

What do I mean by that?

Essentially, if you are not using your big, dome shaped diaphragm muscle to breath properly (which most people don’t)
then you are in hot water as this can worsen the APT and make it hard to breath optimally.

Without getting too technical, an APT affects the way the diaphragm functions by altering something called the zone of
apposition (ZOA).When the ZOA is messed with then the diaphragm doesn’t want to do it’s job.

This is sort of technical, but if you want more information on it then read this article:

https://www.posturalrestoration.com/resources/dyn/files/1051512z69443dbe/_fn/ZOA.pdf

In essence, not using the diaphragm can contribute to the formation of an APT and other muscular imbalances.
Additionally, having an APT can make it hard to use the diaphragm in the first place! It’s sort of a two way street which is
why I said the two things are associated with each other.

Later on I’m going to show you a breathing routine that you can go through to teach your diaphragm to turn on again.

17 // 35
GUERRILLA ZEN FITNESS APT SOLUTION

Flat Feet aka Fallen Arches

Flat feet are silent killer of the pelvis and back amongst other things.

What are flat feet?

Well, basically there is supposed to be a natural arch under each your foot. This holds your foot upright and prevents the
bottom of your foot from collapsing in on itself.

HOWEVER, if there arch goes away (flat foot) then this is exactly what happens.

When the arches go away the ankles roll in and this creates a cascade effect all the way up the body, into the pelvis, and
actually all the way up to the head.

With specific focus on how this affects APT, basically when the ankle pronates (rolls in) because the arch of the foot is not
holding the foot upright this can cause the femurs (leg bones) to rotate in such a way where it makes your pelvis go into
an anteriorly tilted position.

It’s all sort of complicated, but here’s what I’d recommend you do here as I don’t have many effective strategies to
address this in this guide.

• Get custom arch supports for your feet from the foot doctor.
• Try some of the exercises in this video. If they don’t work then go for arch supports.

Just keep in mind, the more flat your feet are the more of an effect they are probably having on your pelvis!

Section 2 Conclusion
In conclusion, the things discussed in this section must be noted, avoided, and in the case of breathing and feet, modified.

In order for the corrective exercises to work most effectively we need to stop burning ourselves.

We need to stop doing all of the things that typically cause an APT.

This is one of the reasons why The APT Solution is so effective when followed strictly.

Your APT is simply not going to stand a chance when your lifestyle supports the exercises you are doing to get rid of it.

This leads into the next section of The APT Solution.

These next two sections are my favorite because in these sections we get into the meat and potatoes.

Here I will show you specific hacks and exercises that you can do to fix the APT.

Let’s get started.

18 // 35
GUERRILLA ZEN FITNESS APT SOLUTION

SECTION #3:
Corrective Strategies

19 // 35
GUERRILLA ZEN FITNESS APT SOLUTION

Introduction
Now many of the “causative” factors we just went over can’t typically be avoided easily.

For example, even if you are someone that opted in for a standing desk at work, you now have to be aware of how you are
standing.

If you are at a normal desk then you need to be aware of how you are sitting.

In this section I will teach you the “optimal” ways to position yourself in LIFE to help stop the progression of the APT and
actually fix it.

I’ll cover the following specific topics in this section:

• Proper sitting technique

• Proper standing technique
• Proper sleeping position and technique
• Proper core training guidelines for your exercise routine
• Core bracing and general training practices

As with every section in this book, this section is very important. It’s critical that you read through this, internalize it, and
follow its suggestions.

This section, along with the preceding ones, really set you up for the final section (section #4) where I will go over a
bunch of great corrective exercises for you.

Again, pay attention here though.

The exercises will come in a bit, but for now we need to take a look at how to perform basic tasks first!

20 // 35
GUERRILLA ZEN FITNESS APT SOLUTION

Proper Sitting Technique

As discussed in the previous section, many people tend to shove their butts
forcefully into the back of their chairs.

This is most typically done when the person notices that they are slouching.

As soon as they become aware of the fact that they are slouching what they will do
is forcefully shove their butt back (anteriorly tilting the pelvis).

This position typically “feels” better than slouching, but in reality it’s not.

This begs the question, “well how are we supposed to sit then?”

Well, basically when sitting you want to have all of the pressure from your body on
your “sit bones” also known as your ischial tuberosities.

Your ischial tuberosities are those pointy bones in your butt that sometimes hurt if
you fall on them on a hard surface.

These are designed to bear the weight of the human body when sitting.

The key is the keep the pelvis neutral (without tilting it forward). Basically, your
weight should be right on the pointy part of the butt bones.

In essence, you are just sitting upright with your pelvis neutral. Your weight is right
on top of the butt bones.

Key take-aways for sitting properly:

• Sit with neutral pelvis (right on top of the butt bones)
• Make sure the ribcage is positioned right over the pelvis
• Keep the core squeezed a little bit throughout the day as though you are
anticipating a punch.

Remember, sitting for excessive periods of time, even if you are sitting properly is
bad.

To help combat this it is very useful to schedule in little movement breaks

throughout the work day.

I’d recommend setting a timer and getting up (just for a few moments) to move
around every 20 - 30 min.

This will help keep your body active and will help prevent muscle imbalances from forming / reinforcing.

It doesn’t have to be something fancy, just something to get you up and out of the chair.

Standing up, stretching, doing some bodyweight squats, or even going for a casual stroll around the office or to the
bathroom can all make a big difference.

21 // 35
GUERRILLA ZEN FITNESS APT SOLUTION

Proper Standing Technique

Okay, let’s say you got fancy at some point and acquired a stand up desk (highly recommended).

If you are like most people then you might have been unpleasantly surprised that switching to a stand up desk didn’t solve
all your issues like you had hoped it would.

This was discussed in the preceding section, but most people are simply standing wrong.

Proper standing technique involves muscle contraction of the butt muscles and the core muscles.

By squeezing the butt and the core at the same time you tilt the pelvis posteriorly and help to neutralize the pelvis.

Doing this should instantly provide a “release” of tension in the lower back if you typically stand with an APT.

Wondering how this works? Remember what muscles imbalances are present in
someone with an APT? Remember the weak muscles involved?

Well, by squeezing the butt and stomach you are activating muscles that are most
likely weak in you if you have an APT.

This is why this is so effective.

In order to do this most effectively, it’s best to follow this four step system:

• Screw the feet into the ground like you are standing on two plates that are glued
to the floor. You should try to rotate them away from one another (although no
movement will occur).What this does is it promotes more glute activation and lifts
the arches.
• Clench your butt cheeks at 50% strength.
• Clench your stomach muscles at 50% strength.
• Think about pulling the back of the pelvis downwards a little as you do this.

You should ideally keep the feet screwed in, core activated, and butt activated at 50%
strength for the entirety of your standing session.

This should be used anytime when standing for long periods.

This can be at work, in line for some event, or anything like that.

Is it realistic that you will be able to do this every time you are standing?

Honestly, probably not.

Although, the more you do something the more reinforced within your nervous
system that thing becomes. It basically will become a habit once repeated enough
and that’s the goal here.

This is especially good for when you are standing and you really start to feel your
lower back tighten up due to the APT.

Give it a try!

22 // 35
GUERRILLA ZEN FITNESS APT SOLUTION

Proper Sleeping Position

Sleeping position is an interesting thing.

Our body and its tissue adapt to the positions we hold for long periods of time. The average person is in bed for what, 7
hours average?

That’s a lot of time for the body to adapt!

As discussed in the previous section, the best way to sleep for posture and alignment purposes is on the back.

However, if you have an APT then sleeping on the back probably won’t be that comfortable because the hip flexor muscle
called the iliopsoas will be pulling the lower back into extension (arching it).

What’s the fix for this?

Well it’s quite simple, you just put a pillow under the knees.

What this does is it slightly flexes the hips (not enough to cause
issues) and posteriorly tilts the pelvis.

Basically, this little trick allows the iliopsoas to relax and it also
puts the pelvis into a better position that is conducive to reverse the
APT.

It’s really that simple, be sure to give this a try!

Proper Core Training Guidelines

In the previous section I mentioned several different exercises and types of exercises for the core that you want to avoid if
you have an APT.

In this section I’ll tell you some exercises for the core that are good.

This section will be valuable if you want to do more core work in your routine outside of what I’ll provide in the corrective
exercise section coming up next.

Basically, when it comes to training the core with an APT you want to focus on exercises that keep the hips straight
(extended) and the lower back flat (neutral).

These are some great examples:

• Pallof press
• Plank
• Side planks
• Bird dog
• Cable wood shop
• Stir the pot on a stability ball

Exercises will be given to you in the next section, but if you feel like you need to do even more core work (or just for future
guidance) then stick to exercises like the ones listed above.

23 // 35
GUERRILLA ZEN FITNESS APT SOLUTION

The key here is we want maximal core activation with minimal activation of the hip flexors.

We want to emphasize strengthening the obliques (internal and external) with a secondary focus on training the abs
(rectus abdominis).

This is due to the fact that weakness in the obliques is typically a bigger factor with someone with APT than rectus
abdominis (six pack) weakness is.

Still, both should be strengthened, but if you need to prioritize one over the other then prioritize the obliques.

Another key when training the core is to make sure that the lower back is staying neutral. We don’t want you arching here
and reinforcing the APT. This is perhaps the most important thing to keep in mind when training your core.

Core Bracing and General Training Practices

Ok, before I wrap up this section I wanted to bring up one final point.

The final point is that YOU CANNOT have a lazy core during your training if you want your APT to go away.

It doesn’t matter if your are doing pull ups, squats, bench press, or yoga...you need to keep your core braced during all of
these movements.

Being someone with an APT, you are likely going to be extending (arching) the lower back during most movements you
make (gym, sports, etc…).

What allows this to happen is a core that is lax and lazy as well as glutes that are lax and lazy.

When you are training in the gym or doing anything physical what I want you to do is keep this in mind.

You should be squeezing your core (and butt too) whenever you are working out or active.

Will it take extra thought power to do this? Yes.

Will it use up more energy to do this? Yes.

Will it help stop the progression of your APT and help to reverse it? Yes.

Long story short, keep your abs and butt turned on when working out. The heavier the weight load (assuming you are
lifting weights) the more important this becomes!

Section 3 Conclusion
Well, that’s it.

We've now gone through everything you need to know to fix your APT, except for the exercises.

Just remember though, in order for any of the exercises to help you out it’s imperative that you follow the guidelines in
sections #2 and #3.

I really can’t stress that enough.

Onward to the exercises. Let’s do this!

24 // 35
GUERRILLA ZEN FITNESS APT SOLUTION

SECTION #4:
Corrective Exercises

25 // 35
GUERRILLA ZEN FITNESS APT SOLUTION

introduction
Okay, now onto the fun stuff. In this section I will show you the BEST exercises that you can do to reverse your anterior
pelvic tilt. The exercises here will be presented into two different formats or sessions:

Advanced APT Corrective Exercise Split (done at the gym or home 4-5 days a week)
Low Intensity APT Flow (best to be used right before bed or as a maintenance plan once the APT is gone)

I will go into detail on each of these below.

advanced apt corrective exercise split

Some things to know about the Advanced APT Corrective Exercise Split
Frequency: Perform this workout 4-5 days per week.

Rest Time: I recommend taking 30 seconds or less of rest in between sets to keep your time down, but if you need more
rest then listen to your body.

This is VERY comprehensive and it will take some time to complete the whole sequence. If you workout on your own then
I’d recommend shortening your normal workout and performing this sequence at the end of it until the APT improves.

This sequence can also be done completely by itself in case you do not currently have a fitness regime. Depending on
the severity of your APT, you might want to do this sequence exclusively for a week or so and lay off your normal routine
entirely, but that’s up to you. You would only do that for a week or so though before going back to your normal routine.

Refer back to this video in order to determine when your APT is corrected. Once it is neutral (or tilted forwards equal to
or less than 7 degrees) then you have fixed your APT.

Essentially, once your pelvis is neutral I would recommend stopping the exercises totally OR dramatically reducing the
frequency in which you perform them to maybe 1-2 times weekly. The reason for this is because it’s possible to over
correct your APT. I’ve seen it happen before!

Follow the exercises presented below in the order in which they are listed.

Foam Rolling the Rectus Femoris

1x30 seconds each leg
Instructions: Place a foam roller down on the floor and position the top of your thigh directly on the foam roller. Keep your body
weight on the roller on the top of your thigh and roll from the front hip to the top of the knee and back up again.

VIDEO DEMONSTRATION

Foam Rolling the TFL (tensor fasciae latae)

1 x 30 seconds each hip
Instructions: Place a foam roller down on the floor and position the TFL (squishy muscle on the side of the hip) directly on top of the
roller. Move up and down (only a few inches) ensuring that you are staying on the TFL and not rolling off of it.

VIDEO DEMONSTRATION

26 // 35
GUERRILLA ZEN FITNESS APT SOLUTION

Foam Rolling the Lats (latissimus dorsi)

1 x 30 seconds each side
Instructions: Place a foam roller down on the floor and position your lat directly on top of the roller. Stay on the lat and roll the side
of your body slightly adjusting your position as you go along to roll the fibers of the lat that are on your back.

NOTE: I highly recommend you perform a Google search of the latissimus dorsi so you can see where the fibers of this muscle are.
Also, DO NOT roll down too low onto the lower ribs. These are VERY easily damaged, cracked, and dislocated. IF YOU ROLL ONTO
THE LOWER RIBS YOU WILL HURT YOURSELF. When in doubt, just make sure you stay up high with the roller.

VIDEO DEMONSTRATION

Contract and Relax Hip Opener

4 x 15 reps each leg w/ no rest in between sets
Instructions: Place one knee on a pad and take the other leg and plant it in the floor in front of you. Keep your core squeezed tight and
try to keep your pelvis tucked backwards (posteriorly tilted) as you perform this movement. Shift your weight forward while squeezing
the butt cheek on the same side as the down knee as hard as you can. Go until you don’t feel comfortable moving forward anymore and
then come back to the starting position. Repeat this process 15 times in a set and go a little bit further into end range each rep.

NOTE: This will not only give your hips a greater range of motion, but it will also prime your glutes to fire harder which will help
with your APT in the long run. You kill two birds with one stone with this movement.

VIDEO DEMONSTRATION

Static Rectus Femoris Stretch

1 x 45 seconds each leg
Instructions: Have a bench, chair, couch, or bed near you. Start in a kneeling position with the back leg propped up and supported
by the chair or whatever it is you are using. Kneel upwards and be as tall as possible. Keep the glute on the back leg squeezed as
you bring the butt close to the heel of the back leg. You should hold this stretch and not move for 45 seconds. You should feel a lot
of stretching occurring right down the center of the thigh.

VIDEO DEMONSTRATION

Modified PNF Lat Stretch w/ Thoracic Mobilization

5 x 10 seconds contracted and 10 seconds relaxed
Instructions: Kneel on both knees in front of a bench or chair. Place both elbows on the bench and bring them as close together
as possible. Bring your head down in between the elbows so that your back is flat and parallel with the floor. From here, drive the
elbows down into the bench like you’re trying to push it down. This will activate your lats. Hold this for 10 seconds squeezing as
hard as possible, then relax and allow the chest to sink down towards the floor stretching the lats. Repeat this process 5 times.

NOTE: This is a great stretch for the lats, but it’s also a great thoracic mobility drill (if you have an APT this will likely be an added benefit).
Something you want to do your best to stop is the arching of the low back during this. You might want to keep your abs squeezed a little bit
to prevent this from happening. Rounding of the lower back (as I show in the video is actually okay, we just don’t want arching)

VIDEO DEMONSTRATION

27 // 35
GUERRILLA ZEN FITNESS APT SOLUTION

Child’s Pose
1 x 45 seconds
Instructions: Start on the ground on all fours. Press your fingers forward and you push your butt backwards. Let your but
rest towards your heels as you continue to push the arms away from your body. The goal here is to gently stretch some of the
musculature of the low back. Again, it’s okay to let the low back round a little bit here.

VIDEO DEMONSTRATION

Quadruped Rock Back

1 x 30 repetitions
Instructions: Start on the ground on all fours. Practicing rocking your butt back towards your heels and then returning to the
starting position WITHOUT letting your back arch excessively. Teach your body how to sink the hips back while controlling the pelvis
and lumbar spine. Squeeze your abs hard to accomplish this.

NOTE: This is a “re-education” exercise for your body. It teaches your body how to move properly. Because of this you won’t really
feel a “stretch” or a “burn”. We are simply trying to teach your body how to move without arching the lower back with this.

VIDEO DEMONSTRATION

RKC Plank
5 x 45 seconds
Instructions: Start on the floor on all fours. Extend your feet back and together (about shoulder width) and place your elbows down
on the floor so that you are supporting your body. Only your toes and elbows should contact the floor. Posteriorly rotate the pelvis by
gently sucking in the stomach and squeezing the butt as hard as you can. Hold this position.

NOTE: This is a SUPER powerful corrective strengthening exercise for APT. It’s critical that you actually tilt the pelvis backwards
into a posterior pelvic tilt while you perform this. Do your best to keep your upper back straight while you do this, although that will
be difficult.

VIDEO DEMONSTRATION

Dead Bugs
4 x 10 each side
[recommended, but optional]

Instructions: Lay on the floor flat on your back. Chose one arm and the opposing leg to start. What you will do here is raise the arm
overhead while simultaneously straightening out the opposing leg. Do your best to keep your back flat against the floor and prevent
it from arching. Repeat this in alternating fashion on both sides.

NOTE: This is probably the one exercise where stressing the hip flexors is okay. The point of this exercise is to teach your body how
to move without extending the lumbar spine (similar to the rock backs). If you are UNABLE to do this movement without arching of
the low back then skip it because it will do more harm than good. You can always come back to it in the future to retry.

VIDEO DEMONSTRATION

28 // 35
GUERRILLA ZEN FITNESS APT SOLUTION

Anti Extension Stability Ball Roll Out

5 x 15 reps
[recommended, but optional]

Instructions: Start kneeling upright in front of a stability ball. Make fists and place them on the stability ball with thumbs up with
your arms locked out. Keep your hips posteriorly tilted and arms straight as you hinge forward at the knees and allow the ball to
roll up towards your elbows. Keep your core braced and use it to push yourself back to an upright position.

NOTE: The further you go out the harder it is so start by not going out very far. Additionally, it’s really important that you squeeze
your abs hard enough to prevent the lower back from arching. If it is arching then you are not squeezing hard enough or you are
rolling out too far for your strength level. Again like the dead bugs, if you cannot do this without arching the low back then skip it
and come back to it in 2 weeks to try again.

VIDEO DEMONSTRATION

Hip Thruster w/ Posterior Pelvic Tilt

4 x 20 reps
Instructions: Lay on your back with your knees bent and feet flat on the floor. You want your heels about 6 inches from your butt
here. Keep your abs tight, tuck the pelvis (posteriorly tilt it) and drive through the heels sending your hips up in the air while
squeezing the glutes.

NOTE: To get a little extra glute activation with this exercises you may perform it with a hip circle on. Simply place the hip circle
above the knees and drive out into the band with the knees as you perform the exercise just like I describe in the instructions above.
This is an extra tool you may buy if you feel like your glutes can use a little extra ass kicking. Pun intended. Also, this exercise can
be progressed with weights if this is too easy. There will be a weighted version in the ancillary exercise section.

VIDEO DEMONSTRATION

Stability Ball Hamstring Curl

4 x 15 reps
Instructions: Place a stability ball in front of you and lay on your back. Spread your arms out perpendicular with your body making
a “t” shape. Place your heels on top of the stability ball, posteriorly tilt the pelvis, lift your hips off the floor while keeping the core
very tight, and pull the heels into the butt and back out again while maintaining a posterior tilt in the pelvis.

NOTE: This exercise is designed to strengthen the hamstrings so that they will exert a downwards pull on the pelvis. You need a lot
of stability for this so press those arms into the floor hard and keep the core tight. As always, do not let the lower back arch.

VIDEO DEMONSTRATION

Side Plank Bends w/ Side Plank

4 x 10 x 30 seconds each side
Instructions: This is a superset meaning it’s one exercise immediately followed by another exercise without rest. You will perform
10 side plank bends and then simply hold side plank for 30 seconds after. Start laying on your side with your elbow directly under
your shoulder. Lift yourself up in the air and then return the hip close to the ground. Once it’s about 2 inches away from the floor
push yourself back up. After ten of these you are simply going to hold the top position while squeezing the obliques closest to the
floor.

NOTE: This is a great exercise for targeting the obliques. If this superset is too challenging for you then simply do the side plank by
itself without the bends. Do this until you have the strength to perform the entire super set.

VIDEO DEMONSTRATION

29 // 35
GUERRILLA ZEN FITNESS APT SOLUTION

Side Lying Leg Raise

4 x 20 each leg
Instructions: Lay on your side and place the hand closest to the ceiling on your hip. Keep your toes pointing forward the whole time
and raise the top leg into the air while squeezing the side of your butt and then return it back to the other leg.

NOTE: We want to feel this in the glutes, not in the front of the hip. If you are feeling muscles in the front of the hip (TFL specifically)
do a lot of work during this movement then simply foam roll the TFL in between sets of this exercise. What this will do is it will shut
down the TFL and allow the glutes to work more effectively. See TFL rolling at the beginning of this sequence if you want to know
how to do that.

VIDEO DEMONSTRATION

Low Intensity APT Flow

Some things to know about the Low Intensity APT Flow
Frequency: Try and perform this each night before bed or in the morning after waking.

Rest Time: No rest in between sets. These are fairly low intensity exercises that don’t require too much effort so not
much rest is needed. Of course, if you NEED rest then take it.

This is a flow of exercises that are very similar to the advanced ones we just went over.

The main difference is these are a lot shorter, less intense, and will take you only a couple of moments to get through.

The reason I’ve created this is to give you something to do in the evening (or during non training hours) AND to provide
you with a loose framework / routine to help stop your APT from coming back once it’s been fixed.

FINAL NOTE: If you are really strapped on time then you may skip all of these exercises and only do the diaphragmatic
breathing exercises. It’s very important that you learn how to use the diaphragm. Doing this before bedtime can also help
relax you and make your sleep deeper.

Foam Rolling the Rectus Femoris

1 x 30 seconds each leg
Instructions: Place a foam roller down on the floor and position the top of your thigh directly on the foam roller. Keep your body
weight on the roller on the top of your thigh and roll from the front hip to the top of the knee and back up again.

VIDEO DEMONSTRATION

Foam Rolling the TFL (tensor fasciae latae)

1 x 30 seconds each hip
Instructions: Place a foam roller down on the floor and position the TFL (squishy muscle on the side of the hip) directly on top of the
roller. Move up and down (only a few inches) ensuring that you are staying on the TFL and not rolling off of it.

VIDEO DEMONSTRATION

30 // 35
GUERRILLA ZEN FITNESS APT SOLUTION

Foam Rolling the Lats (latissimus dorsi)

1 x 30 seconds each side
Instructions: Place a foam roller down on the floor and position your lat directly on top of the roller. Stay on the lat and roll the side
of your body slightly adjusting your position as you go along to roll the fibers of the lat that are on your back.

NOTE: I highly recommend you perform a Google search of the latissimus dorsi so you can see where the fibers of this muscle are.
Also, DO NOT roll down too low onto the lower ribs. These are VERY easily damage, cracked, and dislocated. IF YOU ROLL ONTO
THE LOWER RIBS YOU WILL HURT YOURSELF. When in doubt, just make sure you stay up high with the roller.

VIDEO DEMONSTRATION

Gentle TFL Stretch

1 x 45 seconds each hip
Instructions: Start on the floor in a kneeling position. Posteriorly tilt the pelvis while keeping your butt and core squeezed tight.
Raise the arm on the same side as the knee that is in contact with the floor. With it in the air bend your body away from the raised
arm to stretch the TFL.

NOTE: This should be pretty gentle so don’t go too hard here. Make sure that your pelvis is posteriorly rotated while doing this to get
the best results.

VIDEO DEMONSTRATION

Posterior Pelvic Tilt Roll w/ Core Bracing

4 x 15 reps
[recommended, but optional]

Instructions: Lay on your back with your knees bent and feet flat on the floor. Place your hands on your hips bones, suck the
stomach in, and rotate the pelvis posteriorly. While you have the pelvis tilted upwards towards your chin as much as it will go,
squeeze the abs very hard for about 2 seconds before performing another repetition.

NOTE: This will help mobilize the pelvis and get the body used to being in a more neutral pelvic alignment.

VIDEO DEMONSTRATION

Supine Diaphragmatic Breathing

5 - 10 min non stop
Instructions: Lay on your back with either your feet propped up and relaxed on something like a bed or chair or simply just put your
feet on the floor. Place one hand on the chest and one hand on the belly. Starting by inhaling. Your inhalation should first fill up your
belly (about ⅔ of your breath) and only at the end of the breath (the last ⅓) should you breath into your chest. Exhale both the belly
and the chest at the same time and repeat this process.

NOTE: What this belly breathing does is it teaches your body how to use the diaphragm. Again, make sure most of the air is going
into the belly with only the final little bit of air going into the upper chest at the end. Lastly, breathe through your nose if possible
when doing this as this will help relax you.

VIDEO DEMONSTRATION

31 // 35
GUERRILLA ZEN FITNESS APT SOLUTION

Ancillary Exercises to Help Fix APT

Now, I’m going to show you some ancillary (meaning supportive) exercises that you can do alongside your main correctives. Think
of these as optional exercises that you can do to mix things up or make things more challenging.

Some of these are progressions (meaning harder versions) of exercises gone over in the Advanced APT Exercise Split.

Barbell hip thrusters, for example, are a progression from the body weight ones.

Again, you can use these to mix things up so the routine is not so repetitive, or you can simply use these to bump up the difficulty
level.

I just wanted to provide you with some extra exercises so things can stay exciting and not too boring...

Cable Pull Through

5 x 20 reps
Instructions: Place a rope attachment on a cable machine and set the pulley so it’s about ¾ of a foot above the ground. Straddle the
rope attachment and grab it with both hands. Hinge from the hips (like a door hinge) and drive the hips forward while squeezing the
glutes very hard.

NOTE: This is a great glute exercise. To get even more bang for your buck with this, finish the movement by squeezing the butt with
a posterior pelvic tilt.

VIDEO DEMONSTRATION

Pallof Press
5 x 12 reps each side
Instructions: Stand adjacent to a cable machine and set the pulley so that it’s level to your breast bone. Come off to the side of the
machine, wrap your fingers around the handle attachment, and take an athletic stance. Exhale hard as you push your arms in front
of you in a straight line and then return them back toward the chest. Do not allow the cable to pull you out of position. Your job here
is to fight the rotation and keep everything pointed straight forward.

NOTE: This is just a great exercise for the core. It will keep your hips extended and it will rock the obliques.

VIDEO DEMONSTRATION

Single Leg Glute Bridge

5 x 12 reps each side
Instructions: Lay on your back and set up as though you were going to perform a normal body weight hip thruster. Pick one leg
and extend the knee on that leg until it is straight. While maintaining the extension of that leg in conjunction with maintaining a
posterior pelvic tilt, push the hips upwards squeezing the glute on the leg that is working.

NOTE: This is a very intense progression to the regular body weight hip thruster. Use this if the other version is getting easy, and
once this becomes easy you may use the barbell hip thruster discussed next.

VIDEO DEMONSTRATION

32 // 35
GUERRILLA ZEN FITNESS APT SOLUTION

Barbell Hip Thruster

5x12 reps
Instructions: Start with your back against a bench and your butt planted on the floor. Place the hip circle (if you have one) around
your legs just on top of the knees. Put a barbell so that it’s resting on top of your hips (using a pad helps). Keep your core braced
and body very stiff as you thrust your hips into the air and squeeze the glutes.

NOTE: It is crucial that your spine stays neutral here. Pretend like you are hip hinging (your hips are a door hinge) and your upper
body is a really stiff canister that doesn’t move at all. All you are doing is using the bench as a fulcrum. If you are feeling this in your
lower back then it is probably because you are not controlling the motion of your lumbar spine and you are extending (arching) from
there. Due your best to keep the pelvis tucked posteriorly when doing this.

VIDEO DEMONSTRATION

Conclusion to the APT Solution

So that is it. You made it through this!

Now it’s time to get to work following my guidance in all of the above sections.

Should you ever need help with anything, or if you ever want to reach out to me with progress photos or anything of that
sort then you may email [email protected].

Concluding this program, I KNOW for a fact that these methods will give you excellent results if you follow them strictly.

I know this because they are based on years of research and they have not only worked for myself, but for many of my
clients too.

I want to thank you one last time for trusting in me and the information I provide.

I would not be where I am today if it wasn’t for you, so I just want you to know I appreciate you very much :)

In health,

Blake

33 // 35
GUERRILLA ZEN FITNESS APT SOLUTION

Ready to get strong, bullet

proof your body, and put
on muscle mass, along
with getting leaner?

Well, that’s exactly what

I designed Intelligent
Strength to do for you.

As a way to say thank you for buying the APT solution I’m offering you 25% off of ISP
if you enter in “aptsolution” as a promo code upon check out.
CLICK HERE FOR MORE INFO >>> www.guerrillazen.com/registration

To learn more about the program simply click to link above and you will see a video of me talking about the program. If
you have gone through APT Solution and have seen good results then NOW is the time to start ISP.

This program is designed specifically to synergize with the APT Solution and pick up where this left off. We will be doing
tons of exercises to keep your APT from coming back while conditioning the rest of your body.

ISP will do the following for you:

• Get you WAY more muscular and strong

• Help you SHRED down on your body fat
• Help you get rid of OTHER muscular imbalance
• Help you hone in on your diet and supplementation

It’s a beautiful program with hundreds of people already enrolled into it. Again, because you purchased the APT Solution
and I appreciate you simply enter in “aptsolution” on checkout to receive 25% off of the program.

Email me if you have questions about this [email protected].

CLICK HERE FOR THE REGISTRATION PAGE >>> www.guerrillazen.com/registration

Thanks!

Blake
34 // 35
GUERRILLA ZEN FITNESS APT SOLUTION

35 // 35