I would say that a majority of people who do regularly exercise do so after work sometime around 4 or 5 pm in the afternoon. This makes since considering that majority of Americans hold jobs that demand a schedule something along the lines of the traditional 9am to 5pm schedule. And since most of the jobs in America now are white collar or service based most of us spend our days in a seated position in front a computer. I mean I am a personal trainer and I still spend at least a couple hours each day working on the computer.

But as I have talked about previously all this excessive sitting and screen watching can have a negative impact on the way our bodies perform and move. I have offered up several times before different modalities that can be used to negative some of these negative side effects if used daily. But what we haven't talked about yet is how someone who gets off work at 4 or 5 pm after 6 to 8 hours spent sitting can get to the gym get loosened up and ready to destroy their training session all in a time effective manner and have this person home in time for dinner.

Well that's what I want to share with you today. It is a short and simple mobility circuit that is perfectly designed to address all areas that may be tight after sitting all day and have you ready to set new PR's when it is done.

The circuit is comprised of four exercises total and each exercise is performed for one set a piece. The first exercise is designed to open up the hips, strength out those tight quads and hip flexors that have been bent at 90 degrees all day. The second exercise is suppose to turn on the glutes and get them firing again after a long day spent smashed underneath your bodyweight. The third exercise is to fix any cases of quasimoto shoulders from having to type on the computer all day. And finally the last exercise is to make sure the posterior chain is working properly and ready for that new deadlift PR we talked about earlier.

Hope this circuit comes in handy for all you 5'o'clock warriors! Trust me it doesn't seem like a lot, but it will definitely make a large difference in your performance.


Practical, Purposeful, Effective Training