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22
Workout

Morning Activation for a Sedentary Day

~3 min.
~36 kcal
⁉️ Comments

If your mornings start with a stiff back, tense shoulders, and "wooden" legs, this workout is for you. Long hours at a desk, behind the wheel, or in front of a screen gradually shorten the hip flexors, overload the lower back, and deactivate the glutes. A morning activation session with FISIO suspension straps gently engages the key muscle groups and restores mobility to your body before the workday even begins.

The workout follows a "simple to complex" principle: starting with spinal and joint stretching and mobilization, then moving on to light strength work with the suspension straps as support. This sequence allows the tissues to warm up gradually, without sudden strain, while still delivering a full sense of tone by the end of the session.

  • Difficulty level — easy: suitable for any fitness level.
  • Especially beneficial for those who work remotely, in an office, or spend long hours driving.
  • No large space required — simply attach the FISIO suspension straps to a door or a wall-mounted bar.
  • Pay close attention to your form during balance exercises — the straps will help you stay balanced, but body position control is always up to you.

Practice this workout regularly — within just 2–3 weeks you may notice that morning stiffness fades more quickly, your posture improves, and your energy levels in the first half of the day increase noticeably.

Warm up
Standing quadriceps stretch (single leg)
1
Level: 1
S1
15 sec.
Standing quadriceps stretch (single leg)
1
Level: 1
S2
15 sec.
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.
Lower back stretch
1
Level: 1
10 sec.
Side tilt
1
Level: 1
S1
6
Side tilt
1
Level: 1
S2
6
Wall Slide (stand facing away from the anchor point)
1
Level: 1
8
M Stretch
1
Level: 1
8 sec.
Main exercises
Short extension
1
Level: 1
8
W extension
1
Level: 1
8
Rotation 1
1
Level: 1
8
Shoulder rotation
1
Level: 1
8 sec.
squat row 4 (middle gluteal)
1
Level: 1
15 sec.
Lower leg extension
1
Level: 1
14 sec.
Squats
3
Level: 1
20
Lunge with rotation
5
Level: 1
5
Butterfly
3
Level: 1
10
T - Abduction
5
Level: 2
10
Cool down
Cossack squat in a bent-over position
1
Level: 2
10
L extension
1
Level: 1
8
Y Stretch
1
Level: 1
8 sec.
Lower back stretch with rotation
1
Level: 1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R1
15 sec.
Stretching of the posterior thigh (single leg)
1
Level: 1
R2
15 sec.
Hero pose
1
Level: 1
R1
15 sec.
Hero pose
1
Level: 1
R2
15 sec.
Embryo
1
Level: 1
10 sec.

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