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

Athletic Trainer or Coach, Fitness Instructor, Personal Trainer

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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.