Workout 05 · Support long workdays
Posture & Trunk Endurance
Train the shoulders, upper back and trunk to tolerate sustained positions while adding frequent movement breaks.
How to run it
Complete 2–3 rounds. Move slowly and keep one or two good repetitions in reserve.
Warm-up
- Easy walk — 2 minutes
- Wall angel or wall slide — 8 reps
- Open-book rotation — 5 per side
- Chin nod — 6 gentle reps
Main workout
Open each exercise for coaching notes and the demonstration video where available.
01Bear Hold
15–25 sec
Push the floor away and keep the back broad while breathing normally.
Quadruped shoulder taps with knees down.
02Wall Slide
8–12 reps
Reach upward without forcing the ribs forward.
Reduce the range.
03Prone Y Raise
6–10 reps
Lift only as high as the shoulders can control without shrugging.
Perform one arm at a time.
04Forearm Side Plank from Knees
15–30 sec per side
Build a straight line from shoulder through hip to knee.
Shorten the hold.
05Bird Dog Row Pattern
6 per side
From hands and knees, draw one elbow toward the back pocket while the body stays square.
Keep both knees and one hand firmly planted.
Finish
Set a reminder to stand or walk for 2–3 minutes at least once during your next long work block.