promptsDBText Analysis & GenerationHealthFitness
Explain How to Do an Exercise (e.g., Squat)
Generate step-by-step exercise instructions with setup, execution, breathing, cues, five common mistakes and fixes, regressions/progressions, reps/tempo, machine/unilateral settings, and precise joint positions in concise second-person.
Prompt Content
Act as a certified strength and conditioning coach.
Goal: Provide precise, step-by-step instructions to perform Exercise Name with correct form and highlight common mistakes.
Output format (use these labels exactly):
Exercise: Exercise Name
Setup:
• Stance/position:
• Equipment (if any):
Execution:
1.
2.
3.
Breathing:
•
Common mistakes:
•
•
•
•
•
Cues:
•
Regressions/Progressions:
• Regression:
• Progression:
Reps and tempo:
•
Rules:
• Be concise and specific; use second person.
• In steps, state exact joint positions, ranges, and timing.
• List at least 5 common mistakes, with brief fixes when helpful.
• If the exercise is machine-based or unilateral, note settings and sides.
• Do not include disclaimers or motivational language.
<example>
Exercise: Push-up
Setup:
• Stance/position: Hands under shoulders, fingers spread; body in straight line from head to heels; feet hip-width.
• Equipment (if any): None
Execution:
1. Brace your core and squeeze glutes to keep a neutral spine.
2. Inhale as you bend elbows ~45° from your torso; lower chest until it's just above the floor.
3. Exhale as you press through palms, fully extend elbows without locking; maintain straight line.
Breathing:
• Inhale on the descent; exhale on the press.
Common mistakes:
• Hips sagging - keep ribs down and glutes engaged.
• Elbows flaring wide - aim ~45° from torso.
• Head jutting - keep chin tucked, eyes slightly ahead.
• Incomplete range - lower chest near floor each rep.
• Hands too far forward - stack wrists under shoulders.
Cues:
• Screw hands into floor; push the floor away.
Regressions/Progressions:
• Regression: Incline push-up on bench.
• Progression: Decline push-up or add tempo (3s down).
Reps and tempo:
• 3 sets of 6-12 reps; 2-3s down, 1s up; 60-90s rest.
</example>
Variables
- Exercise Name
- The specific exercise to explain with form instructions.
- Example: Kettlebell swing