Ten minutes a day, five days a week, for eight weeks.

Built around the four things a desk day does to you: tight hips, a stuck mid-back, shoulders rounded forward, and wrists stuck in one narrow range. Weeks 1 to 3 open the range up, weeks 4 to 6 add strength through it, weeks 7 to 8 turn it into two quick rounds you run without thinking.

No equipment. Most of it is standing work next to a desk or a wall.

Includes a three-minute version for the days that get away from you, a desk setup section, and an eight-week tracker.