Introduction
Sitting for hours undermines posture, energy, and focus. These concise programs reverse desk strain and build durable performance.
Posture and Mobility Essentials
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Daily 10-minute flow:
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Neck: chin tucks, gentle circles
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Thoracic spine: open books, wall angels
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Hips: 90/90, hip flexor stretch
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Ankles/calves: wall calf stretch
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Strength Templates
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3-Day (30–40 min)
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Day A: Squat, Push, Core
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Day B: Hinge, Pull, Core
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Day C: Lunge, Push/Pull, Core
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4-Day (30–35 min)
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Upper A: Push focus + row
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Lower A: Squat + accessory
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Upper B: Pull focus + press
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Lower B: Hinge + accessory
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Cardio Options
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Low-impact: cycling, rowing, incline walk
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Protocol: 20–30 min Zone 2, 2–3x/week
Desk Micro-Routine (5 minutes)
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10 chair squats
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30-second doorway chest stretch
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10 calf raises
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30-second hip flexor stretch each side
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1-minute box breathing
Progression Rules
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Add 1–2 reps per set weekly or +2.5–5 kg when reps are comfortable
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Deload every 4–6 weeks (reduce volume by 30–40%)
CTA
Download the 12-Week Desk Athlete Program with printable logs.
