MOTUS- Office Worker Micro breaks

Horizontal Loading

Full Body Mobility sequence for an office worker with no equipment needed. Perform all movements as a circuit or perform each movement individually one at a time throughout the day.
Quick and easy routine to perform in 5-10 minutes.

ULT
Wall Alternating Overhead Reach
time 1-2 min
load light
Tempo controlled
Set Time Load Tempo
1 1-2 min h:m:s Light Controlled

1O total reps - Alternating each side

UMT
Wall Thoracic Thread the Needle
time 1-2 min
load light
Tempo controlled
Set Time Load Tempo
1 1-2 min h:m:s Light Controlled

10 total reps
Alternating each side

UMT
World’s Greatest Stretch
reps 5 each side
load light
Tempo controlled
Set Reps Load Tempo
1 5 each side Light Controlled
ULT
Crouching Tiger
reps 10
load light
Tempo controlled
Set Reps Load Tempo
1 10 Light Controlled

Take your shoes off if you can.

LAR UMT
Wide Stance Hip Decouple
time 1-2 min
load light
Tempo controlled
Wide and Staggered Stance
Set Time Load Tempo
1 1-2 min h:m:s Light Controlled