Routine A
Shoulder & Spine Focus
Morning Routine
Pre-Gym Activation
Evening Wind-Down
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Micro-breaks today
Target: 3-4
Quick Reset (Every Break)
Standing Chin Tucks
Draw chin back, hold 5 sec
x5
Shoulder Rolls
Big circles backward, squeeze at bottom
x10
Standing Cat-Cow
Hands on desk, round then arch spine
x8
Chest Doorframe Stretch
Both arms on frame, lean through
30s
Standing Desk Protocol
Stand: 20-30 minutes maximum
Sit: 45-60 minutes
Key: Weight even on both feet, soft knee bend, engage core lightly
⚠️ If you catch yourself hip-hitching, sit down immediately
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Built for Chris McCool