Monday At-Home Hip/Lower Back opener

Do you sit all day and struggle to find time for a decent workout and or need to loosen up that desk back?

Here, take this, and use it!

Activation:

Alternating Single Leg Glute bridge 2x12/side

Hip 90/90 x30sec

Low lunge rocks x30sec

Frog stretch rocks x3osec

Warm-up:

10 birddogs

10 Squats

5 sit-ups

Lower:

A: Chair Bulgarian split squats 4 x 8/leg

B: Reverse lunge to knee raise 3 x 8/leg

C: Chair squats 4 x 20sec

D: Wall sit 3 x 25 sec

Rest 20-45sec/set

On a tempo set (eg: 20sec) do as many quality reps in the given time frame

Core:

1:00 Birddogs

:30 Hollow body hold

:30 Plank

:30 rest

It's lower volume, so focus on technique and moving through full range of motion!

Enjoy my desk junkies!

"Progression is built through consistency and tested by passion"

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