Day 09 of 14
Day 09 • Mobility
Posture Flow
Open Up After Lifting
Undo desk posture and restore upper-back movement.
Upcoming16-20 min
Completion tracker
0 / 4 completed
Check off each exercise as you finish it. Once all 4 are done, this day flips to completed automatically.
Warm-up
- 2 min walk
- Shoulder rolls x 10
Coach note
This day should leave you feeling more upright, not sweaty.
Finisher
Sit tall for 60 seconds and notice the difference.
How to win today
- Show-up win: Finish the session in 16-20 min or less.
- Focus: Move with control and leave 1-2 gears in reserve.
- Exit cue: Finish feeling better than when you started.
Volume
4 exercises
Use this page as your checklist, then roll straight into the next day when this one feels automatic.
Today’s session
Day 09 session steps
Exercise 03
Thoracic Rotation
2 sets6/sideRest 20 sec
Cue: Move from upper back, not hips.
Open in JEFIT ↗