Structured Routines

Movement Programs

Every program is structured around the realities of office life — realistic time windows, exercises that need no equipment, and a progressive design that builds lasting habits.

Educational programs only. Not a substitute for medical or physiotherapy advice. Consult your healthcare provider before starting.

Group of office workers doing a guided movement session

Choose Your Plan

Three Programs, One Goal: Daily Movement

Whether you have ten minutes or an hour, there is a program designed to fit your working day and support your physical comfort.

Beginner Friendly

Morning Mobility Flow

A focused morning routine to prepare your body for a full day at your desk.

^€49/month

Cancel anytime. No setup fees.

10-minute structured morning activation
Neck, shoulder, and wrist mobility sequences
Guided breathing and posture reset
Weekly progress guide included
Access via desktop and mobile
Email support response within 48 h

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Full Workday

All-Day Active Desk

Morning, midday, and afternoon sessions covering all major desk-related movement needs.

^€89/month

Cancel anytime. No setup fees.

Three daily sessions of 5–15 minutes
Posture correction and core stability work
Hip flexor and lower-back focused routines
Adjustable intensity for all fitness levels
Progress tracking dashboard
Priority email support within 24 h

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Advanced

Complete Movement Mastery

A comprehensive program combining full-day routines with personalised specialist guidance.

^€129/month

Cancel anytime. No setup fees.

Full multi-session daily structure
Individual movement assessment on enrolment
Personalised ergonomic workspace checklist
Monthly one-to-one specialist check-in
Advanced strength and mobility exercises
Dedicated support within 12 h

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What Is Included

Everything You Need to Move Better

All programs share a common foundation of quality content, clear guidance, and accessible delivery.

Guided Video Sessions

Every exercise is demonstrated step by step. You follow along at your own pace, pausing and replaying as needed.

Structured Weekly Plans

Each week introduces fresh exercises and gradually builds on the previous one, giving your body consistent and progressive stimulation.

Mobile-Friendly Access

Use your program on any device. Whether at your desk or in a meeting room, sessions are always at hand.

Printable Reference Guides

Downloadable one-page exercise references you can keep on your desk for quick reminders throughout the day.

Specialist Support

Our team of occupational wellness specialists is available via email to answer questions and help you adjust exercises as needed.

Regular Content Updates

Programs are updated quarterly with new routines and exercises to keep your practice varied and engaging over the long term.

Common Questions

Frequently Asked Questions

No equipment is required for any of our programs. All exercises are designed to be performed at or near a standard office desk and chair. For some optional exercises in the Complete Movement Mastery program, a resistance band may be suggested but is never required.

The Morning Mobility Flow requires 10 minutes per day. All-Day Active Desk uses three short sessions totalling 25–40 minutes spread across your working day. Complete Movement Mastery involves multiple short sessions of 5–20 minutes each, adjustable to your schedule.

Yes. You can upgrade or change your program at any time. Your specialist will help you transition smoothly, ensuring continuity in your movement practice without starting from scratch.

Absolutely. The Morning Mobility Flow is specifically designed for people new to structured movement. All exercises include beginner modifications and clear instructions so you can start at a comfortable level.

Not Sure Which Program Fits?

Get in touch and a specialist will help you choose the right starting point based on your schedule and goals.