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Desk Reset: Posture & Mobility Plan

Whether you’re working long hours at a desk, commuting, or spending too much time seated, poor posture and mobility loss can quietly chip away at your strength and energy. This plan is built to counteract the effects of sitting — by retraining posture, activating key muscle groups, and improving movement where it matters most.

Desk Reset is a progression-based program that restores balance, strength, and flexibility through science-backed movement strategies drawn from corrective exercise, physical therapy, and strength training.

What This Planner Includes:

Strength activation drills for the glutes, upper back, and core

Mobility flows for hips, shoulders, and thoracic spine

Postural control strategies to combat forward head and rounded shoulders

Breathing resets and stretch work to regulate posture and nervous system

Beginner, Intermediate, and Advanced levels to match your starting point

Designed for desk workers, remote professionals, students — and anyone who sits

Reset your posture. Rebuild your movement. Move better — every day.

Postural Strength & Desk Athlete Plan

Postural Strength & Desk Athlete Plan

Beginner Level

Workout 1: Undo Sitting – Core, Glutes & Upper Back Activation

  • Wall Sit with Arm Reach – 3 sets x 30 sec
  • Glute Bridge – 3 sets x 10 reps
  • Dead Bug – 3 sets x 10 reps per side
  • Scapular Wall Slide – 3 sets x 10 reps
  • Standing Banded Pullapart – 3 sets x 12 reps
  • Seated Thoracic Twist – 2 sets x 10 reps per side
  • Supine Breathing + Arm Reach – 2 sets x 1 minute

Workout 2: Foundational Control & Hip Mobility

  • Bird Dog (Controlled Hold) – 3 sets x 8 per side
  • Standing Hip CARs – 3 x 5 each direction
  • Side-Lying Leg Raise – 3 sets x 12 per side
  • Wall Angel Isometric Hold – 3 x 20 sec
  • Banded Lateral Walk – 3 sets x 10 steps each direction
  • 90/90 Hip Stretch (Seated) – 2 sets x 30 sec per side
  • Diaphragmatic Breathing – 3 minutes

Intermediate Level

Workout 3: Posterior Chain Activation & Core Control

  • Hip Hinge to Wall Tap – 3 sets x 10
  • Glute Bridge March – 3 sets x 10 total
  • Forearm Plank + Reach – 3 sets x 8 per side
  • Incline Dumbbell Row (or Band Row) – 3 sets x 10
  • Kneeling Wall Press – 3 x 10 sec holds
  • Kneeling Hip Flexor Stretch – 2 x 30 sec per side
  • Supine Breathing + Arm Sweep – 2 sets x 1 min

Workout 4: Spine, Shoulder & Hip Alignment Under Load

  • Goblet Box Squat – 3 sets x 8
  • Wall Slide to Overhead Reach – 3 sets x 10
  • Side Plank + Reach Under – 3 sets x 6 per side
  • Banded Shoulder External Rotation – 3 sets x 12
  • Lunge to Overhead Band Pull – 3 sets x 6 per side
  • Deep Squat with T-Spine Twist – 2 x 5 each side
  • 90/90 Breathing with Reach – 3 min

Advanced Level

Workout 5: Dynamic Strength & Posture Integration

  • Romanian Deadlift (Dumbbells or Barbell) – 3 sets x 8
  • Standing Cable Pallof Press – 3 sets x 10 per side
  • Step-Up with Hip Drive – 3 sets x 8 per leg
  • Push-Up to Downward Dog – 3 sets x 8
  • Band Pullapart + Hold (3-sec hold) – 3 sets x 10
  • Standing T-Spine Opener – 2 x 10
  • Supine Breathing w/ Arm Overhead Hold – 2 min

Workout 6: Anti-Rotation, Mobility & Reset

  • Single-Arm Farmer’s Carry – 3 x 20 meters
  • Half-Kneeling Windmill Reach – 3 x 8 each side
  • Hollow Hold – 3 sets x 20 sec
  • Thread-the-Needle Stretch – 2 sets x 8 reps per side
  • Banded Shoulder Dislocates – 3 sets x 10
  • Couch Stretch – 2 sets x 30 sec per leg
  • Parasympathetic Breathing Series – 3 minutes