The Desk Worker’s Strength & Mobility Plan
£27.99
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The Desk Worker’s Strength & Mobility Plan
Build strength, improve mobility and feel better through long desk days
A practical 8-week plan to help you build strength, improve mobility and add more purposeful movement into your desk-based routine
£27.99
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Build Strength
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Improve Mobility
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Move With More Confidence
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Progress at Your Own Pace
Build strength, improve mobility and feel better through long desk days.
The Desk Worker’s Strength & Mobility Plan is a practical digital workbook designed to help desk workers add more purposeful movement, strength and mobility into their routine without needing a complicated exercise programme.
Inside, you’ll work through a focused 8-exercise plan covering upper-body strength, mobility, hips and lower-body movement, with guidance to help you start at a manageable level and progress gradually.
Inside the 39-page workbook:
✓ 8 practical strength and mobility exercises
✓ 4 optional self-release techniques
✓ Clear exercise instructions
✓ Easier and progression options
✓ Practical progression guidance
✓ 8-week tracking pages
✓ Simple support for building a more consistent movement routine
Exercises include:
Prone Y-T-W · Wall Press-Up · Band Pull-Apart · Thoracic Extension · 90-90 Hip Stretch · Glute Bridge · Split Squat · Standing Hip Hinge
Created by Emanuela Lopes, Massage Therapist & Sports Rehabilitation Graduate, the plan combines hands-on experience with practical, evidence-informed guidance for people who spend long hours sitting, working and using screens.
Digital PDF · 39 pages · Instant access · Use at your own pace
This workbook is designed to support general movement, strength and everyday wellbeing. It is not intended to diagnose or treat a medical condition.
Build strength and mobility around your working day
Long hours at a desk can leave movement feeling repetitive and limited.
The Desk Worker’s Strength & Mobility Plan gives you a simple, structured routine to build mobility, strength, and movement confidence without a complicated workout programme.
Follow the plan at your own pace and use the progression guidance to build gradually as the exercises become more comfortable.
What's included
8 practical exercises
A focused routine covering mobility, strength and controlled movement
Easier + Progression Options
Adapt each exercise to your current level and progress when you feel ready
4 Optional Self-Release Techniques
Simple techniques you can use alongside the movement plan
8-Week Progress Tracker
Build consistency, track your sessions and review how the plan is progressing
A simple mix of guided exercises, progression options and tracking tools to help you build strength and mobility over time
Made for People Who Spend Long Hours at a Desk
Move Better Beyond Your Desk
This plan is designed for people who spend long periods sitting, working or using screens and want to add more purposeful movement into their week.
The Desk Worker’s Strength & Mobility Plan gives you a clear routine to help you build more movement, mobility, and strength into your day without making it feel complicated.
Start where you are, follow the exercise guidance and build gradually as the movements become more comfortable.
A focused routine you can build on
The plan includes eight exercises covering upper-body strength, mobility, hips and lower-body movement:
Prone Y-T-W · Wall Press-Up · Band Pull-Apart · Thoracic Extension · 90-90 Hip Stretch · Glute Bridge · Split Squat · Standing Hip Hinge
You don’t need to master everything at once. The plan shows you how to start at an appropriate level and build gradually.
Created by Emanuela Lopes
Massage Therapist & Sports Rehabilitation Graduate
I’ve worked as a massage therapist since 2014 and graduated in Sports Rehabilitation in 2021.
Through my work, I’ve seen how long hours of sitting and repeated desk-based routines can make it difficult to keep regular movement and strength work part of everyday life.
I created this plan to make that process simpler, giving desk workers a practical routine they can follow, adapt and build on over time.
Build a stronger movement routine around your desk day
Start with manageable exercises, follow the guidance and progress at a pace that feels right for you.
The Desk Worker’s Strength & Mobility Plan-£27.99
Frequently asked questions
Is this a physical book?
No. The Desk Worker’s Strength & Mobility Plan is a digital PDF that you can access after purchase.
Do I need exercise equipment?
Most exercises use your body weight, a wall, a chair or floor space. Some exercises or progression options may use a resistance band, but you do not need complicated gym equipment.
How long should I follow the plan?
The workbook includes an 8-week tracker to help you build consistency and review your progress over time. You can move through the exercises at your own pace.
Do I need to complete every exercise at once?
No. The plan is flexible. Start with a manageable routine, then use the workbook's guidance to build gradually.
Is this suitable if I have an injury or medical condition?
This plan is designed to support general movement, strength and everyday wellbeing. If you have an existing injury, medical condition, persistent symptoms or concerns about whether an exercise is suitable for you, speak with an appropriately qualified healthcare professional.
Should I buy this or The Desk Worker’s Relief Plan?
The Relief Plan helps you assess where desk work affects you most and decide where to start.
The Strength & Mobility Plan gives you a more structured exercise routine focused on building strength, mobility and movement confidence.
