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TrainersEye · The Desk Worker
Desk Worker L
Trainer's Eye
Phase 3 · Hips and back · Session L

Twelve in.
Hips open.
Back stronger.

Phase 3 check-in: hip range, hinge quality, trunk endurance and the leg tests.

  • Lsession
  • P3Hips
  • 12:00on the clock
  • — donecompleted

Track four numbers

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

Glutes go to sleep

Prolonged sitting reduces glute activity. The back and hamstrings pick up the work, which is why they ache.

Ten per cent is the line

A strength difference of more than about ten per cent between sides is usually worth training out.

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

A

Hips

Hip flexor range test + hinge quality check
A1

Hip flexor range test

60 s · slow reps

In half-kneeling with the tailbone tucked; note how far forward you can shift comfortably.

Easier smaller shift  ·  Harder further

R1R2—
A2

Hinge quality check

12 reps · ×2

Hinge with a stick or broom along the spine; it should stay touching head, mid-back and tailbone.

Easier hands on the hips  ·  Harder hold a bag

R1R2
B

Trunk

Plank test + side plank test
B1

Plank test

60 s · seconds held

Hold the plank to the first loss of position; time it and note where it failed.

Easier on the knees  ·  Harder longer

R1R2—
B2

Side plank test

2 × max/side · ×2

Hold each side to failure; note the difference between the two.

Easier knees down  ·  Harder longer

R1R2
C

Legs

Chair stand retest + step-up test
C1

Chair stand retest

60 s · slow reps

Thirty-second chair stand again; compare with session 4.

Easier hands on the thighs  ·  Harder lower chair

R1R2—
C2

Step-up test

15/side · ×2

Count clean step-ups on each leg separately; note any difference.

Easier lower step  ·  Harder higher step

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. Sitting keeps the hip flexors short and the glutes quiet for eight hours a day. Both need addressing directly.
  2. The back does not need to be stretched so much as it needs to be moved and then loaded.
  3. Hinge, do not stoop. Hips back, back long — the pattern you will use for everything you lift.
  4. Two clean sessions at a level earn the next.

Tick it off

MovementRound 1Round 2Best
A1Hip flexor range testslow reps in 60 s —
A2Hinge quality check12 reps
B1Plank testseconds held —
B2Side plank test2 × max/side
C1Chair stand retestslow reps in 60 s —
C2Step-up test15/side
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-DESKWORKE-L