Welcome desk professionals, to your membership portal.
To get started, download your Elevate Your Desk Posture: Program Guide & Weekly Planner
Then select a video to get started, or resume.
Additional resources: Household Replacements for exercise equipment & Resources for Desk Professionals
Remember to always consult your Doctor or trusted personal healthcare professional before beginning any new exercise program. This program does not replace in-person assessment and treatment.
Breathing
5 Minutes is all you need to recenter, refocus and calm the body and mind. Breathing is one of the most powerful ways we can control our heart rate, mood and energy levels.
No Equipment Needed
Desk Professionals Week 1-3 Legs/Hips
15 Minute Leg and Hip Workout that will target the major muscles you need to reactivate as well as deepen your core connection to your hips and pelvis.
Necessary Equipment: 1 Long Exercise Band, 1 x Medium Resistance Small Loop Band, 1 x Pillow Nearby Wall
Desk Professionals Week 1-3 Core
15 Minute Core focused workout to reignite your connection with your deep core.
No Equipment Needed. Optional: Long Exercise Band
Desk Professionals Week 1-3 Arms/Back
12 Minutes of upper body work that will focus on building strength as well as some chest and back opening stretches at the end.
Necessary Equipment: 1 x Long Exercise Band, 2 x Light Weights (1-3 lbs)
Postural Thoracic Control & Mobility
12 Minute Workout. Aching, throbbing, annoying pain between your shoulder blades or in your upper back and neck? Tightness in your back when you try to take a deep breath? Feel like you constantly need to "crack your back?" If this sounds like you, than you NEED to bring this workout into your weekly routine. I promise you'll feel better after 2 weeks of doing this workout 3 times per week. You might be sore after the first few sessions but this will pass as you start to loosen up!
Necessary Equipment: 1 x Towel, 1 x 10 Inch Pilates Ball, 1 x Light to Medium Short Looped Band
Core Foundations
12 Minutes - This is the #1 piece of info I wish EVERY athlete/ person was taught growing up...how to properly tap into your core! Are you finding core exercises REALLY challenging? Are you not sure if you're using your core properly? Have you ever had a hernia? Groin or hip flexor pain? This video is a MUST watch if you've experienced any of this, some small changes with the proper core basics can produce massive changes!
No Equipment Needed
Hip Mobility & Control
15 Minute Hip opener to unwind and strengthen your hips.
No Equipment Necessary. Optional Equipment: 1 Pillow
Workstation Ergonomics
5 Minutes where we invite you to follow along to learn how to optimize your Workstation either at home or the office to ease common places of tension and pain from your body.
Optional Equipment: 1 Medium or 1 Small Towel
Neck & Head Control
10 minute workout that is going to help combat neck and upper back pain.
Necessary Equipment: Small towel or pillowcase
After Work Reset
10 Minutes to Reset, ReCenter and Open up your body after a day at your desk. This is your feel good workout.
Necessary Equipment: 1 x Pillow, 1 x Long Exercise band
1 Hour Full Body Workout for Desk Professionals
60 Minute Full Body workout that will burn your core, hips, arms and help open up the muscles that get stiff and sore while sitting or standing at a desk all day.
Necessary Equipment: 1 x Pillow, 1 x Long Exercise Band, 1 x Medium Small Loop Band, 1 x 10 Inch Pilates Ball
Desk Professionals: Warm Up Movements (Segment of 1 Hour Workout)
12 Minutes of gentle movements to warm up the body. Perfect for the start of any workout or the start of any day.
No Equipment Needed
Desk Professionals: Arms (Segment of 1 Hour Workout)
15 Minute upper body workout that will strengthen the muscles around your shoulders, arms and upper back.
Necessary Equipment: 1 x Long Exercise Band, 2 x Light Weights (1-3 lbs)
Desk Professionals: Legs (Segment of 1 Hour Workout)
15 Minute lower body workout that will challenge your glutes, hips and calves.
Necessary Equipment: 1 x Long Exercise Band, 1 x Medium Small Loop Band. Optional: 1 x 10 Inch Pilates Ball
Desk Professionals: Core (Segment of 1 Hour Workout)
7 Minutes of Core exercises to work the upper & lower abdominals and the obliques.
Necessary Equipment: 1 x 10 inch Pilates Ball
Desk Professionals: Cool down Stretches (Segment of 1 Hour Workout)
8 Minutes of stretching and opening up that is the perfect end to any workout or work day.
No Equipment Needed
Mid Workday Reset
5 Minute Mid Workday Reset that you can do at your desk.
No Equipment Needed
Practical Tips on Lifting and Squatting in Daily Life
3 Minutes to Learn Practical Tips for Lifting & Squatting in your daily life!
No Equipment Needed
Desk Professionals Week 4-6 Core
10 Minute Advanced Arm & Back Workout to strengthen postural control muscles along your upper back and shoulders.
Necessary Equipment: 2 x Light Weight Balls (1-3 lbs), 1 x Pillow
Week 4-6 / Arms and Back
11 Minutes to advance your strength and endurance through your upper back and arms.
Necessary Equipment: 2 x Light Weights (1-5 Lbs), 1 x Medium Strength Short Looped Band
Desk Professionals Week 4-6 Legs/Hips
14 Minutes of Legs & Hip exercise that will build on your progress and provide new challenges.
Necessary Equipment: 1 x Medium Small Loop Band, 1 x. Long Exercise Band, 1 x Pillow
Chair Workout
13 Minute Chair Workout that allows you to get a great full body workout in a limited amount of space or time.
Necessary Equipment: 1 x Medium Short Looped Band, 1 x 10 inch Pilates Ball, 1 x Chair, 1 x Light Weights (1-3 lbs)
Footwork / Proprioception
15 Minutes - Heel, arch or toe pain? This video is your go-to for all those aches and pains in your feet.
Necessary Equipment: 1 x Light to Medium Small Loop Band, 1x Lacrosse ball or Tennis Ball. Optional Equipment: a small step
Self Release for Hip & Tailbone Tightness
5 Minutes to learn how to self release your hip and tailbone tightness or constant aching.
Necessary Equipment: 1 x Tennis Ball
Hip Workout
12 Minutes of Hip focused exercises to improve both strength and mobility.
Necessary Equipment: 1 Medium or Strong Short Looped Band
10 Minutes of Better Breathing
10 Minutes of Breathing that can help refocus your day, or calm down your nervous system.
No Equipment Needed
Products to enhance your workout.
Although not required for this program - these items are designed to enhance your workout.