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@chrisc17 Presumably, if you're doing full body work you'll have a primary lift or major compound movement and then "accessory" lifts for the other body parts, right? I'd say rotate through using skills or bodyweight stuff for one of the accessories everyday. Or depending on your intensity level...

@jermyn I would agree with this. Adding some skill stuff related to that days goal would be the easiest way to add something to a routine before you know how you'll react to the additional volume. Presumably, you feel good on three days and are recovering well or else you probably wouldn't even...

@withwonderingawe I figured the neck stuff would be about the same so that works out. Basically, shrugs work your traps vertically, but you're wanting to work them horizontally. T-bar rows/chest supported rows both done with high elbows (elbows out about even with shoulders), face pulls, band...

@withwonderingawe Your posture looks pretty good, but I'd be more concerned with all of the sitting. The hip flexor stretching is a good idea, but make sure you do some hip dominant a training to strengthen them up otherwise it'll cause an anterior pelvic tilt. Basically, when you sit too much...