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Program for the Professional Sitter

I like this program for the client who spends a great deal of time sitting. By beginning the workout with foam rolling, the client is better aligned for training. The posterior chain muscles are emphasized with this program, as well as rotary movements to enhance thoracic mobility. Dumbbells can be used in place of the KettleBells.

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10
Sets: 1
Weight: lbs
Reps:
Time: 1min
Distance: mi
Intensity: 1
Walk 1 minute per side
11
Sets: 2
Weight: lbs
Reps:
Time: min
Distance: mi
Intensity: 5
Perform the movement slowly. Maintain torso and hip stability
12
Sets: 2
Weight: lbs
Reps:
Time: min
Distance: mi
Intensity:
Super Set with the Ball Unilateral Dumbbell fly
13
Sets: 2
Weight: lbs
Reps:
Time: min
Distance: mi
Intensity: 5
Focus on the torso rotation
14
Sets: 1
Weight: lbs
Reps:
Time: min
Distance: mi
Intensity:
Move slowly. Focus on lumbar stability with shoulder and thoracic mobility
15
Sets: 1
Weight: lbs
Reps:
Time: min
Distance: mi
Intensity: 5
Maintain neutral lumbar spine!
16
Sets: 2
Weight: lbs
Reps:
Time: min
Distance: mi
Intensity: 5
Tri-set with the Dynamic Side Lunge, and 1-Arm Row in the Lunge Stance
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Sets: 2
Weight: lbs
Reps:
Time: min
Distance: mi
Intensity: 5
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Sets: 2
Weight: lbs
Reps:
Time: min
Distance: mi
Intensity:
Maintain neutral spine, including cervical
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Sets: 1
Weight: lbs
Reps:
Time: min
Distance: mi
Intensity:
Move with control. Focus on range of motion and smooth movement. Keep the upper shoulder back to enhance thoracic mobility

Created By Keli Roberts

Athletic Trainer or Coach, Fitness Instructor, Personal Trainer
Certs/Trainings: ACSM Certified Exercise Physiologist ...and 11 more
Activities: Circuit Training, Core Conditioning, Cycling, Hiking, Kettlebells ...and 5 more
Specialties: Athletic Training, Back Pain Prevention/Postrehab ...and 4 more

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This workout is the product of the trainer who created it. IDEA and Athletes' Performance, Inc. are not responsible nor endorse the efficacy of this program or the appropriate use of the exercises held within.