Eight weeks of ten-minute daily sessions 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.

Three phases. Weeks 1 to 3 open the range back up with slow holds. Weeks 4 to 6 add strength through that new range so you keep it. Weeks 7 to 8 turn it into two quick rounds you can run without thinking.

No equipment. Most of it is done standing, next to a desk or a wall. There is a three-minute version for days that get away from you, a desk setup section so eight hours of sitting stops undoing ten minutes of work, and an eight-week tracker.

Written to be run at the same time every day, because that is the only version anyone actually finishes.