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Luis C.
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Optimize your physical well-being and transform your home into a high-performance gym with this definitive collection of AI prompts. Meticulously designed by fitness and instructional design experts, this library offers precise solutions for those who are short on time but demand real results, using only body weight in efficient 15-20 minute sessions. Each prompt has been structured to generate ultra-specific routines that range from joint mobility to metabolic power, guaranteeing impeccable technical progression. It is the essential tool for busy professionals looking to eliminate excuses and prioritize their health through scientific, dynamic training that is fully adaptable to any small space.
He acts as a senior physiotherapy and sports biomechanics specialist with over 15 years of experience in spinal rehabilitation. Your goal is to design an exhaustive and personalized technical guide on the 'Cat Camel Stretch', integrated into the 'Dynamic Flexibility' section for the 'Train from Home' collection. The analysis must be in-depth, treating not only the superficial movement but also the segmental mobilization of each vertebra and the neuro-muscular connection required for a user with a [Level of Experience] profile. It begins by breaking down the 'Cat' phase (spinal flexion). Describes in detail the activation of the transversus abdominis, scapular protraction, and pelvic retroversion necessary to maximize the opening of the spinous processes. Explains how deep exhalation facilitates this phase of stretching the posterior chain and releasing the thoracolumbar fascia, providing visual and proprioceptive cues for the user to feel the movement from the tailbone to the base of the skull. Continue with the 'Camel' phase (spine extension). It details the pelvic anteversion, the descent of the shoulders away from the ears and the gentle elevation of the gaze without compromising the cervical area. Analyzes the importance of diaphragmatic inhalation to expand the rib cage and dynamically stretch the anterior muscles of the trunk (rectus abdominis and pectorals), considering a specific [Anatomical Focus] that the user wishes to prioritize in their session. It carefully identifies and corrects the five most common mistakes that practitioners usually make at home, such as collapsing the scapulae, locking the elbows, or lack of rhythmic control when transitioning between phases. Provides clear safety instructions based on the indicated [Previous Pathologies], offering technical regressions if the user experiences discomfort in the wrists or knees. Design a training protocol of [Session Duration] minutes that includes this stretch as a central core. Defines the exact tempo (e.g. 4 seconds of flexion, 2 of pause, 4 of extension) and the ideal number of repetitions to improve the range of joint travel. The tone should be strictly professional, clinical and didactic, ensuring that the user understands the science behind spinal mobility. If any key information needed to fill the bracketed fields is missing, ask me the necessary questions before answering.
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Yes. Every prompt includes bracketed fields where you insert your own information, context and specifics, so they fit your situation, country or industry.
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Acts as a Wellness Coach and Sports Recovery Specialist. Your goal is to design a guided 'Diaphragmatic Breathing Flow' session integrated into the 'Train from Home' collection for the 'Active Recovery' section. This session should focus on optimizing the user's parasympathetic function after an intense workout or a day of high cognitive load, using deep trunk muscle control techniques. The session design should consider that the user is in a home environment. It begins by establishing a technical introduction on why diaphragmatic breathing is vital for the regeneration of muscle tissues, briefly explaining the relationship between the vagus nerve and the reduction of cortisol levels. The structure should follow a logical progression: environment preparation, postural alignment (preferably supine or 'hook' position), costal mobilization phase and finally the main rhythmic flow. Customize the routine based on the following variables: [Level of experience in respiratory control], [Desired total duration], and [Perceived fatigue status]. For the core of the exercise, use a specific counting system (such as the 4-7-8 method or box breathing) but specifically adapted to maximize three-dimensional expansion of the ribcage. Includes sensory instructions on how the movement should feel in the lower back and pelvic floor to ensure there is no shallow clavicular breathing. In the end, generate a minute-by-minute schedule that the user can easily follow. The tone should be professional, calming and motivating. Be sure to include check-points to correct common errors such as shoulder tension or glottis blocking. It ends with a post-flow recommendation to transition from relaxation to daily home activities without losing the state of calm achieved. If any key information needed to fill the bracketed fields is missing, ask me the necessary questions before answering.
Acts as a high-performance personal trainer specializing in functional biomechanics and bodyweight training for the 'Train from Home' collection. Your primary objective is to design a comprehensive technical guide and execution plan for the 'Dynamic Command Plank' exercise, focusing specifically on the 'Core Stability' section. This exercise is vital for the transfer of force between the upper and lower body, guaranteeing a substantial improvement in the user's posture and lumbar protection by strengthening the transverse, obliques and spinal erectors. The 'Dynamic Command Plank' requires a fluid and controlled transition between the forearm plank position and the high plank position on the palms of the hands. You must carefully detail how to keep the pelvis in a neutral position and avoid excessive rotation of the trunk during the ascent and descent. It describes with surgical precision the placement of the hands (which should fall directly below the line of the shoulders) and the alternating order of the supports, emphasizing the importance of isometric contraction of the gluteus and abdomen to nullify any parasitic rocking at the hip. Develop a customized adaptive training structure for a [Fitness Level] user, including a specific warm-up protocol for wrist mobility and activation of the rotator cuffs, as these act as critical stabilizers during movement. Define the number of [Series and Repetitions or Time] based on the premise of quality over quantity, establishing rest periods that optimize the recovery of the neuromuscular system without sacrificing the density of training at home. Finally, include a 'Correction of Common Errors' section where you analyze frequent biomechanical failures such as lumbar hyperextension or cervical advancement. It provides regressions for those who do not yet have the necessary pushing strength (such as knee support) and advanced progressions that further challenge stability, such as the inclusion of isometric pauses at the point of greatest instability. The tone of the response should be technical, instructive and motivational, ensuring that the user understands the 'why' of each adjustment in their core stability training. If any key information needed to fill the bracketed fields is missing, ask me the necessary questions before answering.
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Based on 13 reviews
Happy with the purchase. The organization helps you get oriented fast. Good option.
Best purchase I made this month. They saved me hours of work in the first week. An investment that pays for itself.
I was impressed by the quality. The quality of the answers I get improved a lot. Already recommended them to my team.
Decent for the price. I had to tweak them quite a bit for my case. Works if you customize it.
I was impressed by the quality. They're easy to adapt to my case by just changing the fields. An investment that pays for itself.
Very good material. Most of them worked on the first try. I'd buy again.
I didn't expect them to be this complete. They work just as well in ChatGPT and Claude. Already recommended them to my team.
I didn't expect them to be this complete. They're easy to adapt to my case by just changing the fields. Already recommended them to my team.
Best purchase I made this month. The quality of the answers I get improved a lot. Totally recommend them.
It helped me quite a bit. They saved me time on several tasks. Good option.
Exceeded my expectations. The prompts are really well thought out and the effort shows. Already recommended them to my team.
Exactly what I was looking for. They work just as well in ChatGPT and Claude. One hundred percent recommended.
Exactly what I was looking for. They work just as well in ChatGPT and Claude. Totally recommend them.