MoPro
TrainersEye · The Desk Worker
Desk Worker T
Trainer's Eye
Phase 5 · Energy and habit · Session T

Twenty sessions.
Four numbers.
All of them up.

Graduation: chair stands, grip, plank and balance — plus the two habit numbers that actually decide the next year.

  • Tsession
  • P5Habit
  • 12:00on the clock
  • — donecompleted

Track four numbers

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

Maintenance is everything

Two sessions a week hold what twenty sessions built. Stop, and it fades within weeks.

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.

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

A

Strength

Chair stand final + grip final
A1

Chair stand — final test

60 s · slow reps

Thirty-second chair stand, arms crossed; compare with sessions 4, 12 and 16.

Easier hands on the thighs  ·  Harder lower chair

R1R2—
A2

Grip — final test

12 × 5 s · ×2

Firm squeezes each hand; compare with every previous test.

Easier gentler  ·  Harder firmer object

R1R2
B

Trunk and balance

Plank final + balance final
B1

Plank — final test

60 s · seconds held

Hold to the first loss of position; compare with session 12.

Easier on the knees  ·  Harder longer

R1R2—
B2

Balance — final test

10 × 10 s · ×2

Single-leg, eyes open and closed, both sides; compare with session 4.

Easier fingertip on the desk  ·  Harder eyes closed

R1R2
C

Habit

Steps audit + sitting-break audit
C1

Steps audit

60 s · steps to beat

Walk and count for the minute, then check your daily step average for the week.

Easier shorter  ·  Harder brisker

R1R2—
C2

Sitting-break audit

12 checks · ×2

How many times did you break the sit yesterday? Six an hour is the target, honestly counted.

Easier fewer checks  ·  Harder more often

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. Movement snacks beat workouts you never do. Two minutes, six times a day, is the target.
  2. Walk for meetings you do not need to look at. Walk for calls. Walk after lunch.
  3. Sitting time is its own risk, separate from how much you exercise. Both matter.
  4. Keep two sessions a week for life — the desk is not going anywhere.

Tick it off

MovementRound 1Round 2Best
A1Chair stand — final testslow reps in 60 s —
A2Grip — final test12 × 5 s
B1Plank — final testseconds held —
B2Balance — final test10 × 10 s
C1Steps auditsteps in 60 s —
C2Sitting-break audit12 checks
Session time
StreakDay —
Client / Patient
Coach / Clinician signature
Date
TE-12-DESKWORKE-T