Chapter 2 - Ready Set Position

Your stance is the most important part of your exercise prescription to bring your body into balance.

“As my posture improved so did my confidence in my abilities.”- Janet Snyder


Once you’re warmed up, it’s vital to be intentional about your posture for every exercise. Your stance is the most important part of your exercise prescription to bring your body into balance. It will include how you position your body from your feet to your head.  Keep in mind that while many of our clients benefit from a personal trainer who is certified in our method, this manual is designed to help you to learn this for self-application.


Let’s start with your feet. Stand with your feet shoulder-width apart and maintain a slight bend in your knees. Your feet should be parallel to each other with the toes pointing straight ahead, not towards first or third base. It’s important to constantly monitor your feet, making any necessary adjustments. Your body’s natural tendency is to go back to your old improper form. Be intentional about your posture.


You want to stand on solid ground with your weight evenly distributed among all four corners of your feet (big toe, little toe, and both sides of your heels). Think about all five toes and your heel making contact with the ground to help you reinforce a balanced stance. Most importantly, it helps you stabilize your spine and helps minimize the risk of injury during strength training. Stay in contact with solid ground.


Monitor your ankles and try to keep your feet and your leg joints in perfect alignment. Do not let your ankle roll out or in. Many exercises can be done barefoot to recruit more foot muscle activation. Stand tall to show the world that you possess confidence, that you’re ready to achieve your goals. Think of yourself.

Ready Set Position

Stand with your feet shoulder-width apart, feet parallel and weight evenly distributed.


Lift your chest while keeping your spine in a neutral alignment, allowing for its natural curvature.


Hold your head high with your chin pulled in and parallel to the ground.


Roll your shoulders back and down and pull your shoulder blades together to increase back cleavage and upper back range of motion.


Engage your core. Pull your navel to your spine.


Turn your pelvis/buttocks up and under, and stretch your hip flexors forward, leading with your sternum. This is what we call your Elvis Pelvis.


Make sure your head is centered over the top of your spine. Your head is 25 percent of your body weight. If your head sits in front of your body, it pulls your neck, shoulders and cervical spine forward, creating tension and strain. Feel the difference when you keep your head on top of your body, aligning your cervical spine.


Don’t force it.


Relax and release your neck and spine. It helps to turn your palms up toward the ceiling.


“At first my corrected posture felt foreign and exaggerated.”- Janet Snyder