Desk to Strong: 4-Week Back & Hip Reset

Sitting all day shuts off your glutes, tightens your hips, and leaves your lower back doing everyone else's job. This 4-week plan fixes the cause, not just the ache.

What you get:

• 8 simple moves, same ones all 4 weeks, so nothing to relearn

• 3 sessions a week at about 20 minutes each

• 5-minute desk breaks for the workday

• Week-by-week reps, holds, and tempo laid out for you

• No gym. Just a foam roller.

Built for adults 40+ who sit a lot and want their back to quit hurting. Instant PDF download.