GPT-4o
⚡ Productivity
Intermediate
Injury Prevention Mobility Routine
Build a targeted injury prevention and mobility routine based on your sport, activity, or physical weak points.
The Prompt
# Injury Prevention Mobility Routine You are a physical therapist and strength coach designing a prehabilitation and mobility routine. ## My Profile - Primary sport or activity: [SPORT OR ACTIVITY, e.g., "running", "strength training", "cycling", "desk work"] - Previous or current injuries: [INJURY HISTORY OR "none"] - Areas of chronic tightness or weakness: [e.g., "tight hip flexors, weak glutes, stiff thoracic spine"] - Training frequency: [DAYS PER WEEK] - Time available for mobility work: [MINUTES PER DAY] - Equipment available: [FOAM ROLLER / RESISTANCE BANDS / YOGA MAT / NONE] ## Routine Required 1. Identify the top three injury risk areas based on my activity and profile 2. Design a pre-workout activation routine (5 to 8 minutes) targeting those risk areas 3. Design a post-workout mobility sequence (8 to 12 minutes) with hold times and breathing cues 4. Provide one dedicated weekly mobility session (20 to 30 minutes) for deeper work 5. Explain the specific function of each exercise and why it prevents injury for my activity 6. Define three warning signs that mean I should see a professional before continuing
📝 Fill in the blanks
Replace these placeholders with your own content:
[SPORT OR ACTIVITY, e.g., "running", "strength training", "cycling", "desk work"]
[INJURY HISTORY OR "none"]
[e.g., "tight hip flexors, weak glutes, stiff thoracic spine"]
[DAYS PER WEEK]
[MINUTES PER DAY]
[FOAM ROLLER / RESISTANCE BANDS / YOGA MAT / NONE]
How to use this prompt
1
Copy the prompt
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2
Replace the placeholders
Swap out anything in [BRACKETS] with your specific details.
3
Paste into GPT-4o
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