Tuesday, April 12, 2016

The Table Top



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
- Plank
- Table Top 
- Side Plank

Try it out, enjoy, and let me know how it goes!

- Tim 


www.TimothyBellFitness.com 




3 comments:

  1. As an office worker I appreciate this post aha! Thanks Tim!

    ReplyDelete
  2. I'll bet you can't guess which muscle in your body is the muscle that gets rid of joint and back pains, anxiety and burns fat.

    If this "hidden" highly powerful primal muscle is healthy, you are healthy.

    ReplyDelete