MoPro
TrainersEye · The Desk Worker
Desk Worker A
Trainer's Eye
Phase 1 · Break the sit · Session A

Stand up.
Move something.
Every half hour.

Six movements you can do beside your desk in the clothes you are wearing. Nothing on the floor, nothing that needs changing for.

  • Asession
  • P1Break
  • 12:00on the clock
  • — donecompleted

The best posture is the next one

No single sitting position is correct. How long you stay in one is what matters, and moving between several beats holding any.

Break it every half hour

Interrupting sitting every twenty to thirty minutes measurably reduces discomfort across the working day.

Movement snacks work

Short frequent bouts of movement improve discomfort, energy and metabolic markers even when total exercise is unchanged.

Three couplets · two rounds · twelve minutes · a body built for the desk

A

Stand and sit

Sit-to-stand + desk-edge hip hinge
A1

Sit-to-stand

60 s · slow reps

Nose over toes; push the floor away and stand tall, then lower slowly back to the chair.

Easier hands on the thighs  ·  Harder arms crossed

R1R2—
A2

Desk-edge hip hinge

12 reps · ×2

Hands on the desk edge; push the hips back with a long back, then stand and squeeze.

Easier smaller hinge  ·  Harder further back

R1R2
B

Open the front

Standing hip flexor rocks + chest opener
B1

Standing hip flexor rocks

60 s · slow reps

Split stance; tuck the tailbone under and shift gently forward until the front of the back hip opens.

Easier smaller shift  ·  Harder reach the arm overhead

R1R2—
B2

Doorway chest opener

10 × 8 s · ×2

Forearm on the door frame at shoulder height; step through gently and hold.

Easier lower arm position  ·  Harder higher arm position

R1R2
C

Move the spine

Standing back extension + seated rotation
C1

Standing back extension

60 s · slow reps

Hands on the low back; lean gently backward over them and return — small and slow.

Easier smaller range  ·  Harder hold two seconds

R1R2—
C2

Seated trunk rotation

12/side · ×2

Sitting tall, arms crossed; turn the chest each way with the hips staying still.

Easier smaller range  ·  Harder hold two seconds

R1R2

The clock

Round 1settle in — 70%, perfect tracking
0:00A1 → A2
2:00B1 → B2
4:00C1 → C2
Round 2own it — beat Round 1 by quality
6:00A1 → A2
8:00B1 → B2
10:00C1 → C2

Each couplet: 60 s scored → the loading set → 10 s to move on. Done at 12:00.

How to run it

  1. The best posture is the next one. Change position every twenty to thirty minutes, whatever position you are in.
  2. Two minutes of movement every half hour beats one long session and nothing else.
  3. Pain rule: up to 4/10 during, back to your normal by the next morning, no worse week to week.
  4. Set the desk after you build the body, not instead of it.

Tick it off

MovementRound 1Round 2Best
A1Sit-to-standslow reps in 60 s —
A2Desk-edge hip hinge12 reps
B1Standing hip flexor rocksslow reps in 60 s —
B2Doorway chest opener10 × 8 s
C1Standing back extensionslow reps in 60 s —
C2Seated trunk rotation12/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-DESKWORKE-A