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Mobility Protocol

Desk Exit Mobility

A targeted reset for tight hips, rounded shoulders and stiff wrists after long sitting blocks.

Desk Exit Mobility — athlete holding a deep loaded stretch on a training mat

Protocol badges

~20 min · 5 blocks
  • Beginner · Difficulty — Low intensity and a readiness requirement under 55%. Safe to run on a tired day or as your first session in a protocol.
  • Under 25 min · Time — Estimated 25 minutes or less end to end, including warm-up and downshift blocks.
More Mobility
Hip flexor lengthThoracic extensionWrist health

Coach cueMove every joint through its full range before loading it again.

Gear needed · Mat · Door frame · Lacrosse ball

Device onlySign in to sync progress and resume on any device

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Mobility · Beginner

Desk Exit Mobility

A targeted reset for tight hips, rounded shoulders and stiff wrists after long sitting blocks.

20 min · 5 blocks · Readiness 35%

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https://digitals.engineering/programs/desk-exit

Suitability

Ready to run — your readiness 88 clears the 35+ threshold.

Match

Adds this protocol to tomorrow on your weekly calendar and sets a 7:30 reminder with a 15-min lead.

What you'll do today

0/5 done

5 blocks · 20 min total · ~18:36 timed work/rest

Equipment checklist

Untick anything you don't have and we'll suggest a stand-in.

All gear available — run it as written

0%

0 of 5 blocks logged

Standby
Auto-advanceWork rolls into rest, then the next block starts itself.
Transition alertsCue fires the moment work or rest switches.
Customize alert volume & haptics
Work alertFires when a work interval begins.
Rest alertFires when rest starts.
Completion alertFires when the session is done.
Up next · block 1 of 5Hip Flexor Couch Stretch2 x 90s / side · target Hip flexors3:00work · rest 1:00

Interval scaling · As prescribed

Work · 100%

Rest · 100%

Live preview

Training preset

If you finish Desk Exit Mobility today

Keep the same structure and chase a faster total time than 20 min, or add 1 rep per set on the first two blocks.

Why this advice · Steady pacing progresses one variable at a time after a full session.

Based on · steady pacing · Build strength, Build consistency · no injury flags

Readiness Req

35%

Intensity

Low

Duration

20 min

3:00Block timer · 2 x 90s / side · Hip flexors
2:48Block timer · 3 x 8 · Upper back
2:00Block timer · 2 x 60s / side · Chest
2:48Block timer · 2 x 10 / direction · Wrists
3:00Block timer · 3 x 60s · Ankles / hips
Interval history · streaks & personal bests →

Your progress

Completed

0

Day streak

0

Last run

—

No finished run logged yet — tap blocks as you train.

Schedule a reminder

Remind me

We'll ask for notification permission when you set the reminder.

Before you start

  • Access unlockedIncluded in your plan
  • Readiness 35%+Your score today is 88%
  • 20 min free5 blocks · low intensity
  • Session loggedTap start to begin logging

20 min · Low

0/5 blocks