FOR ambitious PEOPLE WITH DEMANDING DESK JOBS
Stand up from your 3pm call without creaking like an old door.
Shoulders somewhere near your ears? Press play. Five or ten minutes of guided movement, already picked for you. We do the thinking, you follow along, then you're back at your desk.
$9 once · Lifetime access · Both routines + 30-min call with us
Individual support
Practical guidance
Built around real workdays
YOUR SIMPLEST STARTING POINT
Desk Reset
A movement break you can follow, even on busy days.
Short routine
5 minutes
Longer routine
10 minutes
Both included
One purchase
5 minutes
For the gap between two calls. A short routine when your calendar is full.
10 minutes
A little more time to move. Choose whichever session fits your day.
Both are yours
No need to choose at checkout. Both routines, the library and a call with us are included.
WHEN WORK FILLS THE DAY
Sitting all day is normal. That’s the problem.
You know you could use a movement break. But first you have to find exercises, decide which ones to do and put them together. By then, the next meeting has started. We pick the movements. You press play.
YOUR WORKING DAY
01
You stand up and your body creaks
Very little movement.
Your hips, back and shoulders have spent hours doing much the same thing. Give them a few minutes of something different.
YOUR QUESTIONS
02
Finding a routine feels like another job
Too many options.
Too many exercises, too many opinions. We’ve put the routine together and guide you through it.
YOUR NEXT STEP
03
Your “break” is just more screen time
No repeatable routine.
You save a few exercise videos and somehow spend the whole break scrolling. Keep one routine ready for the next gap between calls.
CLIENT EXPERIENCES
Support that makes a difference.
These are individual coaching experiences, not Desk Reset results. Each person’s starting point and progress are different.
TRAINING COACHING
01
Martin
Tailored to real life.
“Anyone who wants tailored training, individual advice and real support has come to the right place.”
TRAINING COACHING
02
Maja
A plan that adapts.
“Pain free, better movement and incredibly fast results. The coaching adapted perfectly to my lifestyle.”
TRAINING & LIFESTYLE COACHING
03
Kristin
Feeling supported.
“I became more motivated, more energetic and finally felt supported instead of trying to do everything alone.”
INDIVIDUAL COACHING STORIES
Confidence, built through practice.
MOVEMENT CONFIDENCE
01
Jerome
Back to confident squatting.
From recurring back flare-ups and fear of squatting to confident lower-body training. Coaching focused on graded exposure, suitable variations and load management.
GRADUAL PROGRESSION
02
Tanja
Building strength again.
After a serious disc injury, gradual progression and weekly feedback helped Tanja return to independent training. Her story includes deadlifting 45 kg for repetitions.
STRENGTH & CONSISTENCY
03
Grit
More capable. More independent.
With a history of knee and ankle injuries, Grit rebuilt trust in movement through gradual progression. Her story includes deep lunges, 50 kg front squats and independent training.
CLIENT EXPERIENCES
Support that makes a difference.
These are individual coaching experiences, not Desk Reset results. Each person’s starting point and progress are different.
TRAINING & LIFESTYLE COACHING
01
Paulina
More than physical results.
“The coaching gave me confidence, consistency, better sleep and more energy — far beyond physical results.”
TRAINING & LIFESTYLE COACHING
02
Grit
Structure with empathy.
“Highly structured coaching with genuine empathy. Realistic, adaptable and sustainable.”
TRAINING COACHING
03
Mascha
Confidence to keep going.
“99% less pain, more confidence and training that constantly adapts to my needs and goals.”
FRAMEFIT DESK RESET
Your next gap between calls can look different
$9 · One payment · Lifetime access
Press play. Follow along. Five or ten minutes, both routines, the library and a 30-minute call with us. $9 once, lifetime access.
Choose the session that fits the time you have. Come back to it whenever you need a movement break.
Short movement break
5 minutes
More time to move
10 minutes
Exercise library
Included
Complimentary 1:1 call
30 minutes with Svenja & Pascal to ask your questions and pick our brains. Book it inside the academy whenever it suits you. Ongoing coaching is a separate service.
FREE WEBINAR · WITH SVENJA & PASCAL
Press play. We guide you through.
Choose five or ten minutes and make a little space. You’ll see each movement and hear the instructions as you follow along. Easier versions are shown beside the main exercise.
These are standing and floor exercises for a break at home or in a private office. For some movements or easier versions, you’ll need a stable chair or bench and a cushion or suitable upper-back support. A mat is optional.
01
UNDERSTAND
Wake Up
Move your spine, shoulders and hips through different positions. Start with the range that feels comfortable for you. Includes Rotating Scorpion, 90/90 + Pigeon, Knee to Backline and Jefferson Curl.
02
EXPLORE
Get Going
Controlled muscle work for your upper back, glutes and trunk. Follow the main movement or the easier option beside it. Includes Bent-Over Y-T-W, Quadruped Kickback, Clamshell Hip Thrust and Cervical Flexion.
03
PUT IT INTO PRACTICE
Your exercise library
Look up individual movements whenever you want a closer look. Download the exercise cards for repetitions, muscle and joint groups, instructions and variations.
By signing up, you ask Framefit to email you about the monthly webinar, including dates and joining details. Unsubscribe at any time. Next date to be announced.
Svenja & Pascal
Health and fitness education, made practical.
Two nerds, mildly annoyed that sitting all day became normal
We’re Svenja and Pascal. Svenja has an M.Sc. in Molecular Biology; Pascal has a B.A. in Fitness Economics. Between us, we have over ten years of coaching experience, online and in person.
We think looking after yourself gets made more complicated than it needs to be. So we built what we kept recommending to clients: a short movement break with the exercises already picked out. You just have to start.
THE FOUNDATIONS WE WORK WITH
Food
Recovery
Ability
Movement
Education
The FRAME method
FREE MONTHLY WEBINAR
A few practical questions.
Do I have to choose between 5 and 10 minutes?
No. Your purchase includes both routines, the exercise library, downloadable cards and one complimentary call. Choose whichever routine fits the time you have.
Do I need to be flexible or already train?
You do not need to reach the same position as we do in the video. Use the easier variations, move slowly and choose a comfortable range.
Can I do everything sitting at my desk?
No. Desk Reset is a short break from your desk, with standing and floor exercises. Make enough space to lie down and move your arms and legs.
What equipment do I need?
Some floor space and, for certain movements or variations, a stable chair or bench and a cushion or suitable upper-back support. A mat is optional.
Is this a workout or treatment for pain?
Desk Reset is a movement break with mobility and light activation. It is not a full strength program or individual treatment. If you have persistent pain or an injury, get individual advice before starting.
What does $9 include, and how long can I use it?
One payment gives you lifetime access to the 5- and 10-minute routines, the exercise library and downloadable cards. One complimentary 1:1 call with Svenja & Pascal is included at no extra charge. Ongoing coaching is not included.
Which language version should I choose?
This page is for the English version, with English instructions and exercise cards. A separate German version is also available.
Both routines. The exercise library. Downloadable cards. One complimentary call. $9 once, with lifetime access.
DESK RESET
A clear 5- or 10-minute movement routine, an exercise library and a free call. A practical place to start between desk hours.
or
1:1 COACHING
Individual training, nutrition and recovery guidance, with feedback and adjustments as your goals and working week evolve.
Want to get to know us first? Join our free monthly webinar →
Understand your body. Make movement fit your day. Practical health and fitness education with Svenja & Pascal.
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