Posture Reset and Mobility Boost

The purpose of this workout plan is to counteract the effects of prolonged sitting, specifically addressing:

Improving Posture: Strengthening the back, core, and shoulders to reduce slouching and realign the spine.

Relieving Tightness: Stretching and mobilizing the hips, hamstrings, and other muscles that become stiff from extended sitting.

Building Functional Strength: Enhancing the body's ability to perform daily activities and prevent injuries by focusing on key muscle groups.

Promoting Mobility: Restoring range of motion in joints and improving overall flexibility for better movement patterns.

Establishing a Fitness Habit: Creating a sustainable gym routine to support long-term health and wellness.

This program is tailored for individuals who work or study for extended hours while sitting and aims to restore balance, reduce discomfort, and improve overall physical well-being.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Dumbbell Row

Overhead Press (Dumbbell)

Plank

Face Pull

Side Plank

Upper Body/Core

Goblet Squat

Romanian Deadlift (Dumbbell)

Step-Up (Weighted)

Hip Flexor Stretch

Cat Cow Stretch

Lower Body/Mobility

Deadlift (Dumbbell)

Pallof Press

Push Up (Incline)

Farmer's Walk (Weighted)

Wall Angel

FullBody Activation & CoreStab

Pull-Up (Band)

Plank with Shoulder Taps

Dynamic Side Plank

Single Leg Romanian Deadlift

Deep Squat Hold

Bulgarian Split Squat (Dumbbell)

World's Greatest Stretch

Kettlebell Swing

Push Up

Overhead Carry

Full Body & Power Focus

Single Arm Row (Dumbbell)

Lunge With Twist

Hip Thrust (Bodyweight)

Hamstring Stretch with Rotation

Lower Body Mobility & Strength

Bird Dog

Dead Bug

FullBody Mobility & Activation

Thoracic Extension Stretch

Plank To Push Up

Side Plank With Rotation

Upper Body Mobility & Posture

Sumo Deadlift (Dumbbell)

Bulgarian Split Squat (Bodyweight)

Lower Body Mobility&Flexibily

Cobra Stretch

Full Body Posture Reset

Foundation & Form

Strength-Building

Mobility & Strength

AdvMobility&PostCorr

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