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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Walk 1 minute per side Add comments, sets, reps, etc.
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Perform the movement slowly. Maintain torso and hip stability Add comments, sets, reps, etc.
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Super Set with the Ball Unilateral Dumbbell fly Add comments, sets, reps, etc.
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Focus on the torso rotation Add comments, sets, reps, etc.
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Move slowly. Focus on lumbar stability with shoulder and thoracic mobility Add comments, sets, reps, etc.
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Maintain neutral lumbar spine! Add comments, sets, reps, etc.
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Tri-set with the Dynamic Side Lunge, and 1-Arm Row in the Lunge Stance Add comments, sets, reps, etc.
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Maintain neutral spine, including cervical Add comments, sets, reps, etc.
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Move with control. Focus on range of motion and smooth movement. Keep the upper shoulder back to enhance thoracic mobility Add comments, sets, reps, etc.

Created by:

Athletic Trainer or Coach, Fitness Instructor, Personal Trainer
Certs/Trainings: ACSM Certified Health Fitness Specialist ...and 12 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.