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29
Workout

Lunch warm-up: back and legs

~4 min.
~48 kcal
⁉️ Comments

Prolonged sitting at a desk gradually "switches off" the muscles of the back and legs: the hip flexors shorten, the lower back becomes overloaded, and the glutes stop working the way they should. This short warm-up is designed specifically for those who want to stretch during a lunch break — no gym, no extra equipment, and no need to change into full workout gear.

The workout is suitable for beginners and those who lead a predominantly sedentary lifestyle. All exercises are performed with FISIO functional suspension straps and require no axial load on the spine — you simply adjust the angle of your body to make the movement slightly easier or slightly more challenging.

  • Gently warms up the lower back, hips, and glutes after prolonged sitting
  • Improves mobility in the hip joints and thoracic spine
  • Activates the stabilizing muscles of the back and core
  • Relieves muscle tension and restores a sense of ease in the body

Move smoothly, without jerking. If any exercise causes discomfort — reduce the range of motion slightly or adjust the angle of the straps. The main goal today is not intensity, but a gentle restoration of muscle tone and mobility. Give yourself 20 minutes in the middle of your workday, and the second half of the day will go noticeably better.

Warm up
Stretching of the posterior thigh (single leg)
1
Level: 1
S1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
S2
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S1
15 sec.
squat row 4 (middle gluteal)
1
Level: 1
S2
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
Side lunge stretch
1
Level: 1
15 sec.
Latissimus stretch
1
Level: 1
S1
15 sec.
Latissimus stretch
1
Level: 1
S2
15 sec.
Posterior deltoid stretch
1
Level: 1
S1
15 sec.
Posterior deltoid stretch
1
Level: 1
S2
15 sec.
Widmill
1
Level: 1
S1
10 sec.
Widmill
1
Level: 1
S2
10 sec.
Main exercises
Short extension
1
Level: 1
8
Rotation 1
1
Level: 1
8
W extension
1
Level: 1
8
squat row 4 (middle gluteal)
1
Level: 1
15 sec.
Squats
3
Level: 1
20
Butterfly
3
Level: 1
10
Lunge with rotation
5
Level: 1
5
Low pull (one hand - single leg )
5
Level: 1
S1
8
Low pull (one hand - single leg )
5
Level: 1
S2
8
Squats (wide feet position)
3
Level: 1
15
Rotation 2
1
Level: 2
8
Cool down
Sumo squat
1
Level: 2
10
Forward fold
1
Level: 1
10 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
R2
15 sec.
Hammock - Dolphin
1
Level: 2
5
Posterior deltoid stretch
1
Level: 1
R1
15 sec.
Posterior deltoid stretch
1
Level: 1
R2
15 sec.
Y Stretch
1
Level: 1
8 sec.
Lower back stretch
1
Level: 1
10 sec.

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