The Ultimate 30-Minute Posture Workout for Desk Workers

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Nick Finch: @getfitbynick
Dan King: @coach.dan.king

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If you’re sitting all day, feeling tight, sore, or stuck in a slump, this is your guide to fixing it. In this episode, we break down the ultimate 30-minute workout plan for desk-bound people—a routine that improves posture, strengthens your hips, glutes, and core, and helps you move and feel better without spending hours in the gym.

What you’ll learn:

• Why short, consistent mobility beats hour-long yoga classes

• The two most important stretches for desk workers: thoracic extension & hip flexor

• Why your hip flexors need strengthening as well as stretching

• How to wake up lazy glutes and prevent back pain

• The key movement patterns (squat, hinge, push, pull) that hit your whole body

• Two simple training templates you can run in 30 minutes

• How to train with “controlled aggression” for better results