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Office Worker · Mobility + Strength

Undo the desk

Office Worker · Mobility + Strength

Three short dumbbell sessions a week with mobility focus. Counter the slumped-shoulder, tight-hip life.

Designed for desk workers. Each session opens with mobility (hip flexors, t-spine, shoulders), then quick full-body strength. Built to fit in 35 minutes before or after work.

officemobilitybeginnerdesk job

Sample week

The full template is what gets cloned into your account.

Mon

Mobility + Push

4 lifts

  • Goblet Squat

    3×10

  • Dumbbell Bench Press

    3×10

  • Seated Dumbbell Shoulder Press

    3×10

  • Plank

    3×45s

Wed

Mobility + Pull

4 lifts

  • Romanian Deadlift

    3×10

  • Dumbbell Row

    3×10 each

  • Face Pull

    3×15

  • Side Plank

    3×30s each

Fri

Mobility + Total

4 lifts

  • Reverse Lunge

    3×10 each

  • Incline Dumbbell Bench Press

    3×10

  • Dumbbell Row

    3×10 each

  • Dead Bug

    3×10 each