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

Four in.
Write the numbers.
Then beat them.

Phase 1 check-in: the four numbers worth tracking, and the first honest look at how much you actually sit.

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

Track four numbers

Daily steps, sitting breaks taken, chair stands in thirty seconds, and grip. Four numbers, measured monthly.

Sitting time is its own risk

Total daily sitting is associated with poorer health independently of how much you exercise. Both the workout and the other fifteen hours matter.

Steps matter

Daily step counts track with health outcomes, and the biggest gains come from moving the least-active people up a little.

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

A

Chair

Chair stand test + wall sit
A1

Thirty-second chair stand

60 s · slow reps

Count how many times you can stand fully and sit in thirty seconds, arms crossed.

Easier hands on the thighs  ·  Harder lower chair

R1R2—
A2

Wall sit

3 × 20 s · ×2

Back on the wall, thighs partway down; hold and breathe.

Easier less bend  ·  Harder deeper

R1R2
B

Grip and balance

Grip test + single-leg balance
B1

Grip test

60 s · slow reps

Squeeze a rolled towel firmly and release; count clean squeezes and compare hands.

Easier gentler  ·  Harder firmer object

R1R2—
B2

Single-leg balance

10 × 10 s · ×2

Ten seconds on each leg, eyes open, then try it with the eyes closed.

Easier fingertip on the desk  ·  Harder eyes closed

R1R2
C

Move

Step test + sitting audit
C1

Step test

60 s · steps to beat

Step up and down on the bottom stair for the minute — count the steps.

Easier lower step  ·  Harder faster

R1R2—
C2

Sitting audit

12 checks · ×2

Every five seconds, note whether you are sitting or moving. Honest numbers only.

Easier longer intervals  ·  Harder shorter intervals

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
A1Thirty-second chair standslow reps in 60 s —
A2Wall sit3 × 20 s
B1Grip testslow reps in 60 s —
B2Single-leg balance10 × 10 s
C1Step teststeps in 60 s —
C2Sitting audit12 checks
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-DESKWORKE-D