{"id":"cc86bee9-3eba-440c-9dce-c95a2ef47da9","title":"Desk Break Mobility","icon":"🪑","parent_id":null,"author":{"name":"FlexFox","initials":"F"},"category":{"id":"bd20c1d6-37f6-43f2-b897-5c27656d9be9","name":"Mobility","path":["Workouts","Mobility"]},"description":{"markdown":"Six minutes to undo hours of sitting. Do it every afternoon. Move slowly and keep breathing. Nothing here should hurt.","html":"

Six minutes to undo hours of sitting. Do it every afternoon.

Move slowly and keep breathing. Nothing here should hurt.

"},"youtube_video_id":null,"rounds":1,"round_duration_in_seconds":315,"total_duration_in_seconds":315,"steps_count":9,"updated_at":"2026-04-26T12:22:24.904Z","favourites_count":0,"forks_count":0,"favourited":false,"steps":[{"id":"d97af05f-1ede-405f-a28f-3d7fdfcdcf5f","number":1,"title":"Neck rolls","description":{"markdown":"Slow half circles, ear to shoulder, chin to chest, other ear. Avoid rolling your head right back.","html":"

Slow half circles, ear to shoulder, chin to chest, other ear. Avoid rolling your head right back.

"},"duration_in_seconds":30,"video_start_in_seconds":null},{"id":"9e11f75c-9311-4723-97f9-397e868c3954","number":2,"title":"Shoulder rolls","description":{"markdown":"Big circles backwards, then forwards.","html":"

Big circles backwards, then forwards.

"},"duration_in_seconds":30,"video_start_in_seconds":null},{"id":"8096898e-642c-4679-935d-06ed6f0250dc","number":3,"title":"Doorway chest stretch","description":{"markdown":"Forearms on a door frame, step through until you feel a stretch across your chest.","html":"

Forearms on a door frame, step through until you feel a stretch across your chest.

"},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"3754c56b-dfc8-47a9-bb5f-a1a6e901f7b0","number":4,"title":"Seated twist, left","description":{"markdown":"Sit tall and rotate, using the chair back to deepen it.","html":"

Sit tall and rotate, using the chair back to deepen it.

"},"duration_in_seconds":30,"video_start_in_seconds":null},{"id":"7b8e30d4-07cb-4bff-91c0-3bc9239e40df","number":5,"title":"Seated twist, right","description":{"markdown":null,"html":null},"duration_in_seconds":30,"video_start_in_seconds":null},{"id":"c3459408-3be6-44c6-80e7-7ea2f4f75609","number":6,"title":"Hip flexor stretch, left","description":{"markdown":"Kneel on your left knee, tuck your pelvis under and shift forward.","html":"

Kneel on your left knee, tuck your pelvis under and shift forward.

"},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"b95ab4da-c240-4ff9-b5ea-67818ac66291","number":7,"title":"Hip flexor stretch, right","description":{"markdown":null,"html":null},"duration_in_seconds":45,"video_start_in_seconds":null},{"id":"0f6de6dc-010b-4795-9fe3-ace98225f26f","number":8,"title":"Wrist circles and stretches","description":{"markdown":"Circle both ways, then gently stretch each wrist forwards and back.","html":"

Circle both ways, then gently stretch each wrist forwards and back.

"},"duration_in_seconds":30,"video_start_in_seconds":null},{"id":"26cbb167-4e67-4361-af03-f502145130aa","number":9,"title":"Standing back extension","description":{"markdown":"Hands on your lower back, gently lean back and look up.","html":"

Hands on your lower back, gently lean back and look up.

"},"duration_in_seconds":30,"video_start_in_seconds":null}]}

Routine complete