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Workout

Mobility and Strength for the Sedentary

~1 h. 51 min.
~1332 kcal
⁉️ Comments

Sedentary work is not just end-of-day fatigue. It means chronically shortened hip flexors, reduced thoracic mobility, weak glutes, and mounting tension in the shoulder girdle. Over time, the body starts to "forget" how to move properly, and any unfamiliar physical demand feels like stress. This workout was designed specifically to break that pattern.

What you have here is an intense circuit of 17 hard-level exercises. It combines strength movements, coordination drills, and patterns that restore lost mobility in key areas: hips, back, shoulders, and core. You won't just "warm up" — you will systematically challenge your body and give it a new movement experience.

  • This workout is intended for trained individuals: the hard level assumes a baseline level of fitness and experience working with functional suspension trainers.
  • Alternating load zones allows you to maintain intensity without overloading individual muscle groups.
  • Exercises are performed sequentially in a circuit — focus on movement quality and do not sacrifice technique for speed.
  • Pay special attention to trunk control in rotation exercises and plank-based patterns — this is where the greatest benefit lies for a body accustomed to sitting.

Perform this workout 2–3 times per week. Within a few weeks, you will notice improvements in posture, reduced stiffness in the lower back, and movements that feel more confident and fluid.

Warm up
Rotation 2
1
Level: 2
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Squats (wide feet position)
1
Level: 1
15
Rotation 2
1
Level: 2
8
Incline (feet at shoulder width)
1
Level: 1
15 sec.
Squats (wide feet position)
1
Level: 1
15
Lower back stretch with rotation
1
Level: 1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Side lunge stretch
1
Level: 1
S1
15 sec.
Side lunge stretch
1
Level: 1
S2
15 sec.
Main exercises
Round 1
Squats
5
Level: 3
R1
20
Y - Abduction
8
Level: 3
R1
10
Back extension
7
Level: 4
R1
10
Low pull - Squat
4
Level: 3
R1
12
Lunge with rotation
7
Level: 3
R1
5
T - Abduction
7
Level: 3
R1
10
Rotation with load
8
Level: 3
R1
10
Forward fold
1
Level: 5
R1
10 sec.
Medium pull
7
Level: 4
R1
12
Jump lunge
10
Level: 3
R1
6
Y-T-I adduction
8
Level: 3
R1
4
Plank with rotation
8
Level: 4
R1
40 sec.
Pistol
8
Level: 4
R1
10
Sprinter start
10
Level: 4
R1
10
Reverse plank leg abduction
6
Level: 3
R1
12
Front jump squats
10
Level: 4
R1
15
Round 2
Squats
5
Level: 3
R1
20
Y - Abduction
8
Level: 3
R1
10
Back extension
7
Level: 4
R1
10
Low pull - Squat
4
Level: 3
R1
12
Lunge with rotation
7
Level: 3
R1
5
T - Abduction
7
Level: 3
R1
10
Rotation with load
8
Level: 3
R1
10
Forward fold
1
Level: 5
R1
10 sec.
Medium pull
7
Level: 4
R1
12
Jump lunge
10
Level: 3
R1
6
Y-T-I adduction
8
Level: 3
R1
4
Plank with rotation
8
Level: 4
R1
40 sec.
Pistol
8
Level: 4
R1
10
Sprinter start
10
Level: 4
R1
10
Reverse plank leg abduction
6
Level: 3
R1
12
Front jump squats
10
Level: 4
R1
15
Round 3
Squats
5
Level: 3
R1
20
Y - Abduction
8
Level: 3
R1
10
Back extension
7
Level: 4
R1
10
Low pull - Squat
4
Level: 3
R1
12
Lunge with rotation
7
Level: 3
R1
5
T - Abduction
7
Level: 3
R1
10
Rotation with load
8
Level: 3
R1
10
Forward fold
1
Level: 5
R1
10 sec.
Medium pull
7
Level: 4
R1
12
Jump lunge
10
Level: 3
R1
6
Y-T-I adduction
8
Level: 3
R1
4
Plank with rotation
8
Level: 4
R1
40 sec.
Pistol
8
Level: 4
R1
10
Sprinter start
10
Level: 4
R1
10
Reverse plank leg abduction
6
Level: 3
R1
12
Front jump squats
10
Level: 4
R1
15
Cool down
Scapular Mobility
1
Level: 1
8
Side tilt
1
Level: 1
R1
6
Side tilt
1
Level: 1
R2
6
Hammock - Dolphin
1
Level: 2
5
Cross-legged incline
1
Level: 1
R1
15 sec.
Cross-legged incline
1
Level: 1
R2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
R2
15 sec.
Sumo squat
1
Level: 2
10
Embryo
1
Level: 1
10 sec.

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