TRX Posture Reset — Back & Core for desk workers
40–45 min
All Levels
TRX/Suspension
Desk Workers
Who it's for
- Anyone with rounded-shoulder posture
- Wants back/core without knee stress
- Desk workers and office professionals
- All fitness levels
Equipment needed
- TRX/suspension straps
- Mat
- Light dumbbell (optional)
Session (≈40–45 min)
Warm-up (6 min)
Thoracic rotations ×6/side, Scapular wall slides ×8, Glute bridges ×10.
Main (26–28 min)
TRX Row — 4×10–12, rest 75 s
Cues: shoulders down-and-back, ribs stacked, squeeze mid-back.
Alt: Chest-supported row.
TRX Y-Raise — 3×10, rest 60 s
Cues: long arms, avoid shrug, thumbs up.
Pallof Press (cable/band) — 3×12/side, rest 45 s
Cues: anti-rotation, hips level.
TRX Hamstring Curl — 3×8–12, rest 75 s
Cues: heels heavy in straps, posterior tilt, slow eccentrics.
Finisher (4 min)
20 s high-arm march + 40 s easy breathing ×4.
Cool-down (5 min)
Pec doorway stretch 45 s/side, Long spine decompression 60 s, Nasal breathing 1 min.
Progression
Reduce the angle of your body during TRX exercises (more difficult) or add 1 set.