Effects of Specialized Strength Training Protocol On Functional Movement Status of Office Workers

Experimental Group Exercises for Core: Crunches, Glute bridges Crunches Glute bridge Week 1-2 (set/rep/sec) Week 3-4 (set/rep/sec) Week 5-6 (set/rep/sec) Exercises for upper body: Push up (4), Bicep curls Exercises Weeks Reps/sets Push up walk out Bicep curls 1-3 16-20\*3 Push up Bicep curl with Dumbbell 4-6 12-15\*3 Exercises for Lower body: Lunges and Squats Exercises Weeks Reps/set Split Squat with body weight Body weight Squat 1-3 16-20\*3 Split Squat with Dumbbell Squat with Dumbbell 4-6 12-15\*

Walking for 30min, 5 days a week