MoPro
TrainersEye · The Desk Worker
Desk Worker M
Trainer's Eye
Phase 4 · Strength for the sitter · Session M

Load it.
Because a desk
takes it away.

Phase 4 opens on real strength — the thing a sedentary week removes silently and the thing that makes the other eight hours tolerable.

  • Msession
  • P4Strength
  • 12:00on the clock
  • — donecompleted

Carries transfer

Loaded carries train grip, trunk, hips and posture together, upright, exactly as life uses them.

Pull more than you push

Desk work holds the body rounded forward for hours. Training should tilt toward pulling to balance it.

Set-up basics

Screen at eye level, elbows near the body, feet flat, hips slightly above the knees. Then change position often anyway.

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

A

Squat loaded

Goblet squat + loaded sit-to-stand
A1

Goblet squat

60 s · slow reps

Bag at the chest, elbows inside the knees; sit between the heels and drive up tall.

Easier bodyweight  ·  Harder heavier

R1R2—
A2

Loaded sit-to-stand

12 reps · ×2

Bag hugged at the chest; stand and lower under control, chest tall throughout.

Easier bodyweight  ·  Harder heavier

R1R2
B

Hinge loaded

Backpack RDL + deadlift
B1

Backpack RDL

60 s · slow reps

Pack at the thighs; hips back, back long, then stand and squeeze at the top.

Easier bodyweight  ·  Harder heavier

R1R2—
B2

Deadlift

10 reps · ×2

Pack between the feet; hips back, brace, stand tall with the pack close to the legs.

Easier from a step  ·  Harder heavier

R1R2
C

Carry

Farmer's carry + suitcase hold
C1

Farmer's carry

60 s · steps to beat

A bag in each hand; walk tall with the shoulders down — count the steps.

Easier lighter  ·  Harder heavier

R1R2—
C2

Suitcase hold

4 × 20 s · ×2

One bag at one side; stand tall without leaning, then swap sides.

Easier lighter  ·  Harder heavier

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. A sedentary week costs strength and it costs it silently. This phase puts it back.
  2. Pull at least as much as you push. Desk work already rounds you forward all day.
  3. Load close, brace light, breathe out as it moves.
  4. Strength is the thing that makes the other eight hours tolerable.

Tick it off

MovementRound 1Round 2Best
A1Goblet squatslow reps in 60 s —
A2Loaded sit-to-stand12 reps
B1Backpack RDLslow reps in 60 s —
B2Deadlift10 reps
C1Farmer's carrysteps in 60 s —
C2Suitcase hold4 × 20 s
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-DESKWORKE-M