AKMI Human Performance
The assessment-first correction program backed by 482 decision routes. Built by the same methodology used in full AKMI biomechanical assessments.
8-week progressive protocol with exercises, cues, sets/reps, and coaching notes. Print or use on any device.
Watch demonstration videos for every exercise. See exactly how each movement should look.
Built-in checkpoints at every phase so you can measure your own progress objectively.
This program is designed for you if:
Four progressive phases, each building on the last. No skipping ahead.
Weeks 1-2 · Daily (5-6x/week minimum) · ~20 min
Establish baseline APT measurement, restore diaphragmatic breathing, begin hip flexor length recovery
Exercises: Wall APT Self-Assessment, 90/90 Diaphragmatic Breathing, Half-Kneeling Hip Flexor Stretch with Posterior Tilt, Supine Pelvic Tilt Drill
Weeks 3-4 · 5x/week · ~25 min
Activate glutes as primary hip extensors, re-establish deep core function to support neutral pelvis
Exercises: Glute Bridge with Band, Dead Bug (Basic), Quadruped Hip Extension (Bird Dog Hold), Side-Lying Clamshell
Weeks 5-6 · 4x/week · ~30 min
Integrate corrected pelvic position into compound movement patterns, build strength in the corrected position
Exercises: Goblet Squat with Posterior Tilt Focus, Romanian Deadlift (RDL) with Neutral Pelvis, Plank with Posterior Tilt, Pallof Press (Anti-Rotation Core)
Weeks 7-8 · 3x/week · ~20 min
Consolidate gains, build a maintenance routine, establish self-monitoring habits for long-term correction
Exercises: Maintenance Circuit A: Breathing + Bridge + Dead Bug, Maintenance Circuit B: Goblet Squat + RDL + Plank, Standing Pelvic Awareness Drill
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Excessive lumbar arch, belly projecting forward, tight hip flexors, inactive glutes
Week 1
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Neutral pelvis, reduced lumbar curve, flat belly profile, active glutes, improved movement patterns
Week 8
If you have anterior pelvic tilt and no acute injury or diagnosed spinal pathology, this program is designed for you. It covers the most common causes: tight hip flexors, weak glutes, poor breathing patterns, and lack of core stability.
Sessions are 20-30 minutes depending on the phase. Phase 1 is about 20 minutes daily. Phase 4 (maintenance) is 20 minutes, 3 times per week.
We include objective self-assessment checkpoints at every phase so you can measure your progress. If you follow the protocol and complete Phase 2 without improvement, email us for a refund. No questions asked within 30 days.
Phase 1 and 2 require only a mat, foam roller, and resistance band. Phases 3-4 use a kettlebell/dumbbell and optional cable machine, but we provide regressions for home training.
Yes. In Phases 1-2, do the correction work separately (morning or pre-workout). In Phase 3-4, the exercises integrate directly into your warmup and training.
Most APT content treats symptoms (tight hip flexors) rather than the system. This program addresses breathing, motor control, glute activation, and movement integration in a progressive sequence. Each phase has objective checkpoints to confirm you are actually improving.
One-time purchase. Lifetime access to the PDF. 1 year of platform access.
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"I've tried stretching my hip flexors for years. This program actually fixed the root cause — my breathing pattern was all wrong."
Coming soon
"The self-assessment checkpoints are brilliant. I could see my wall gap shrinking every two weeks."
Coming soon
"Finally a program that starts with assessment instead of just throwing exercises at you."
Coming soon