foundationRotate Your Posture
Shift your workstation state from sit to stand or vice versa every 30 minutes.
⏱ 30s⚡ tactical
Positional Rotation
Protocol
The Mobile Humanist
Reclaiming biomechanical integrity in the geometric prison of the knowledge economy.
Does this sound familiar?
- Metabolic dormancy: LPL activity drops 90% within 30 minutes of sitting.
- Structural deformation: Fascia remodels to the shape of your chair (Creep).
- Neurological fog: Sluggish circulation reduces cerebral blood flow and executive function.
- The 'Active Couch Potato' paradox: Your gym hour cannot undo 10 hours of stasis.
Myth
Common Myth
Exercise is the antidote to sitting.
Mechanism
The Five Pillars of Integrity
Click a system to explore its habits
Positional Rotation
Eliminating static loading via rhythmic state changes (20-8-2 protocol).
Kinetic Loading
Isometric engagement of the anti-gravity posterior chain.
Joint Lubrication
Restoring articular health through Controlled Articular Rotations (CARs).
Tissue Recovery
Downregulating the nervous system and shearing fascial adhesions.
Ergonomic Variety
Designing an environment that invites floor living and movement friction.
The Boot Sequence
Step01
Week 1: Stabilize the Baseline
Focus on low-effort habits that interrupt stasis without disrupting your workflow.
Step02
Week 2: Activate the Posterior Chain
Introduce isometric loading to wake up the glutes and upper back.
Step03
Week 3: Restore Joint Mobility
Implement daily lubrication protocols for your neck, hips, and spine.
Step04
Reset to Full View
Clear all filters to see the complete human movement manual.
A Day in the Life
Kinetic Awakening
08:00 AMCoffee-brew glute squeezes and air squats.
Postural Rotation
09:30 AMFirst phone call taken while standing and pacing.
Metabolic Spark
12:00 PM20-minute outdoor walk to focus on distant horizons.
Tissue Smash
03:00 PMLacrosse ball release for tech-neck tension.
Structural Reset
05:00 PMFull-body CARs sequence before shutdown.
Progression
Habit Tiers
Tier 1
Foundation
Low-friction habits: sitting less, breathing better, and basic resets.
Tier 2
Growth
Active integration: micro-workouts, joint CARs, and workstation audits.
Tier 3
Mastery
Biological command: Nerve glides, floor living, and walking meetings.
Tier 4Peak
Titan
Extreme integrity: Design environmental friction and achieve 10k steps on-call.
Glossary
01
LPL (Lipoprotein Lipase)
A critical enzyme for clearing fats from the blood, which shuts down after 30 minutes of sitting.
02
CARs
Controlled Articular Rotations: tension-filled joint circles that maintain range of motion.
03
NEAT
Non-Exercise Activity Thermogenesis: calories burned through natural, non-gym movement.
04
Creep
The slow deformation of biological tissues when subjected to constant, low-grade loads.
Protocol Playbooks
Curated sequences of habits designed to be practiced together. Click a playbook to see its cards in the deck below.
4 cards
The Hour Zero Reset
Essential lubrication to prepare the chassis for the workday.
Circle Your Neck
Rotate Your Wrists
Breathe with Your Ribs
+1 more habits
4 cards
Deep Work Flow
Maintaining integrity during high-focus, high-sedentary blocks.
Rotate Your Posture
Audit Stasis via Timer
Press Down the Desk
+1 more habits
4 cards
Emergency Recovery
Unwinding structural deformation after a high-stasis day.
Release Your Traps
Execute Nerve Glides
Execute Shoulder CARs
+1 more habits
4 cards
Mobile Office
Adapting integrity protocols for coffee shops and travel.
Stand for All Calls
Execute Printer Squats
Roll Your Feet
+1 more habits
Quests
Challenges to accelerate your transformation. Click a quest to see its target cards.
Initiation
The Reanimation Sequence
Establish basic biological integrity through neck circles, rib breathing, and consistent postural shifts during your first week.
"The machine has rusted. Before we build strength, we must eliminate the friction of the modern desk."
6 FOUNDATION tier habits in 7 days
6 cards
View Quest Cards
System Mastery
Architect of Rotation
Progress from simple desk shifts to walking meetings, eliminating the sedentary trap through full-spectrum positional rotation.
"Stagnation is the enemy of the organism. You were not designed to be a statue; you were designed to flow."
Complete Positional Rotation system
6 cards
View Quest Cards
Titan Trial
The Kinetic Sovereign
Conquer the ultimate movement test by hitting 10,000 steps while working and redesigning your space for maximum friction.
"The office is a cage. Break the bars by turning every communication into a nomadic migration."
Complete TITAN tier
2 cards
View Quest Cards
The Full Deck
30 habits across 5 core systems
Systems:
Playbooks:
foundation
foundationStand for All Calls
Stand up and pace the room for the entire duration of any voice call.
⏱ N/A⚡ tactical
Positional Rotation
growthFollow 20-8-2 Rhythm
Iterate through cycles of 20m sitting, 8m standing, and 2m of active movement.
⏱ 30m⚡ tactical
Positional Rotation
growthAudit Stasis via Timer
Use a desktop app to force a screen lockout until you stand up every 30m.
⏱ 2m⚡ mental
Positional Rotation
masteryHost Walking Meetings
Convert all 1-on-1 meetings into outdoor walking sessions to boost creativity and circulation.
⏱ 30m⚡ tactical
Positional Rotation
titanComplete 10k Steps On-Call
Achieve your entire daily step goal purely through pacing during meetings and calls.
⏱ 2h⚡ tactical
Positional Rotation
foundationSqueeze Your Glutes
Perform 10-second maximal gluteal contractions while seated or standing to prevent 'Dead Butt' syndrome.
⏱ 15s⚡ tactical
Kinetic Loading
foundationPress Down the Desk
Apply downward palm pressure into the desk for 15s to engage your lats and core.
⏱ 20s⚡ tactical
Kinetic Loading
growthExecute Printer Squats
Perform 5 controlled air squats every time you wait for a document or upload.
⏱ 1m⚡ tactical
Kinetic Loading
growthRetract Your Scapula
Squeeze your shoulder blades together for 10s to combat 'tech neck' and thoracic slump.
⏱ 15s⚡ tactical
Kinetic Loading
masteryPerform Wall Angels
Slide your arms up a wall in a 'cactus' position to open the chest and activate the back.
⏱ 1m⚡ tactical
Kinetic Loading
titanHold a 2-Minute Wall Sit
Maintain a 90-degree leg angle against a wall for the duration of a short video call.
⏱ 2m⚡ tactical
Kinetic Loading
foundationCircle Your Neck
Execute two slow, full-range neck rotations to lubricate the cervical spine at the top of the hour.
⏱ 1m⚡ tactical
Joint Lubrication
foundationRotate Your Wrists
Perform five large wrist circles in both directions to prevent stagnation and RSI.
⏱ 30s⚡ tactical
Joint Lubrication
growthLubricate Your Hips
Execute three standing hip rotations (CARs) per side to restore range in compressed joints.
⏱ 2m⚡ tactical
Joint Lubrication
growthMobilize Your T-Spine
Perform seated thoracic rotations to reduce the burden on your lower back and neck.
⏱ 1m⚡ tactical
Joint Lubrication
masteryExecute Shoulder CARs
Perform a full-tension shoulder rotation to combat the internal rotation of keyboard work.
⏱ 1m⚡ tactical
Joint Lubrication
titanComplete a Full-Body CARs Flow
Perform one rep of every major joint rotation (Neck, Shoulder, Spine, Hip) in under 5 minutes.
⏱ 5m⚡ tactical
Joint Lubrication
foundationBreathe with Your Ribs
Expand your lower ribs outward for three slow breaths to trigger your parasympathetic nervous system.
⏱ 1m⚡ mental
Tissue Recovery
foundationRoll Your Feet
Use a ball to release the plantar fascia while working or relaxing.
⏱ 2m⚡ tactical
Tissue Recovery
growthUnwind Your Forearms
Roll out your typing muscles with a water bottle to prevent carpal tunnel symptoms.
⏱ 2m⚡ tactical
Tissue Recovery
growthRelease Your Traps
Use a ball against a wall to smash tight upper trap muscles for 60s per side.
⏱ 2m⚡ tactical
Tissue Recovery
masteryExecute Nerve Glides
Perform flossing movements for your median nerve to maintain nerve health in your arms.
⏱ 1m⚡ tactical
Tissue Recovery
titanAdopt the 2D Vision Reset
Spend 20 minutes outdoors focusing on distant objects to recover your ciliary muscles.
⏱ 20m⚡ tactical
Tissue Recovery
foundationReset Your Eye Level
Adjust your monitor so the top third is at eye level whenever you sit down.
⏱ 15s⚡ tactical
Ergonomic Variety
foundationEnforce Feet Flat
Maintain feet flat on the floor to support your lower back mechanics.
⏱ N/A⚡ tactical
Ergonomic Variety
growthVary Your Standing Stance
Use a fidget bar or step to alternate your pelvic load while standing.
⏱ N/A⚡ tactical
Ergonomic Variety
growthAudit Primary Reach Zone
Place all high-frequency items within an elbow’s length to avoid repetitive twisting.
⏱ 1m⚡ tactical
Ergonomic Variety
masteryIntroduce Floor Living
Take one task per day to the floor using a cushion or low table.
⏱ 30m⚡ tactical
Ergonomic Variety
titanDesign for Movement Friction
Intentionally move items to force walking, such as placing the printer in a separate room.
⏱ N/A⚡ tactical
Ergonomic Variety
Sources & References
External reading that informed this stack.
Explore More Identity Stacks
31 cards4 systems
The Connection Builder
Transform your relationship through 34 research-backed micro-habits. Based on Gottman Method research: transition rituals, appreciation mechanics, conflict repair, and daily attunement protocols.
Transition RitualsAppreciation EngineRepair Mechanics+1
The Connection Builder
36 cards4 systems
The Somatic Thinker
Transition from 'floating head' dissociation to embodied intelligence. Optimize your wetware for high-cognitive performance.
Proprioceptive GroundingInteroceptive NavigationAutonomic Regulation+1
Dr. Elena Varela
40 cards5 systems
The Fit Role Model Dad
A calm, strong father who fuels clean, trains consistently, and leads the family with presence.
Metabolic FuelingStrength and MobilityRecovery and Hormones+2
Luke Ramirez