Routine
Desk Reset Mobility Flow
Stretching & mobility · 5 exercises · 8 sets · ~15 min · Full body
Fifteen minutes to undo a day in a chair. Do it in the evening or between meetings.
| # | Movement | Prescribed | Done |
|---|---|---|---|
| 1 | Dynamic warm-up drills | 1 sets 3 min | ............ |
| 2 | 90/90 Hip Switch | 2 × 10 | ............ |
| 3 | Dead Hang | 3 sets 1 min | ............ |
| 4 | Stretching (general) | 1 sets 5 min | ............ |
| 5 | Mobility / foam rolling | 1 sets 4 min | ............ |
How to perform
2. 90/90 Hip Switch
Seated hip rotation drill — opens up squats and kicks.
- Sit with one leg bent in front at 90 degrees and the other bent behind at 90 degrees.
- Keep your chest tall and your hands light on the floor.
- Rotate both knees to the other side without using your hands to help.
- Move slowly and stop short of any pinching.
3. Dead Hang
Passive hang from a bar — grip, shoulder health, and a pull-up prerequisite.
- Take an overhand grip on a bar, slightly wider than your shoulders.
- Let your body hang with your arms straight and your shoulders relaxed.
- Keep your ribs down and your legs still — no swinging.
- Hold for time, then step down rather than dropping.
Training estimates are informational, not medical advice. Warm up, and stop if something hurts.