Daybreak is a back workout performed entirely face-down on the floor - four exercises, ten reps each, targeting the muscles a full day of sitting quietly switches off. Back extensions, reverse angels, W-extensions and prone reverse flys train the posterior chain from the neck to the hips, making this the training equivalent of a strong cup of coffee for your spine.

Each exercise loads the back from a slightly different angle. Back extensions work the spinal erectors directly, lifting your torso against gravity. Reverse angels sweep the arms through a full arc, moving the shoulder blades through the range a desk posture never visits. W-extensions bias the mid-back and rear shoulders, squeezing the shoulder blades down and together - the exact opposite of a forward slump. Prone reverse flys finish with the arms out wide, loading the rear delts and rhomboids at their weakest, most valuable angle. Note that this one is not a circuit: you complete all sets of one exercise, rest two minutes, then move to the next, giving each muscle group focused, repeated attention.

Lift with your upper back, not by cranking your lower spine - a modest, controlled rise beats a high, jerky one every time. Keep your gaze down at the floor to protect your neck. In every arm variation, imagine pinching a pencil between your shoulder blades at the top of the rep.

The sun comes up, the spine wakes up. Start every morning this straight.

Make it Harder: Hold the top position of every rep for two full seconds.

Make it Easier: Reduce the range of motion and keep your feet on the floor throughout.