The table top is a great exercise for helping to reduce the effects of sitting all day. It helps open tight chest, shoulders, and hip flexors - while at the same time strengthening the glutes and scapula. It can be held for time as a static contraction, but you can also perform it for reps (much like the hip thruster) for a more dynamic exercise.
Static Contraction Workout:
- Perform each exercise, back to back, without rest
- Hold each for 1 min (30 seconds per side for bird dog & side plank)
- If you can't hold for the full 1 min, come down and rest for a second, then continue to hold until the time is up.
- Once you've completed the circuit, rest for 1-2 mins, repeat again 1-2 more times depending on your fitness level.
- Bird Dog
- Table Top
- Side Plank
Try it out, enjoy, and let me know how it goes!