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Designs prehab and mobility work to reduce injury risk for shoulders, knees, lower back, and hips. Use when starting a training program or addressing chronic tightness. General movement guidance; not medical advice; consult a physio for existing injuries.
Codex または Claude でインストール この Prompt をコピーして Codex、Claude、または他のアシスタントに貼り付けると、Skill ページを確認してインストールできます。
SOC 職業分類に基づく
Use when someone starts lifting, hits a strength or hypertrophy plateau, restructures a lifting program, or wants to build strength or muscle — designing a progressive resistance program with splits, compound movement patterns, sets/reps, progressive overload, and deloads from barbells and dumbbells. General fitness guidance, not medical advice. Owns resistance/strength training only. Do NOT use to program high-intensity interval conditioning or circuits (use fitness-program), a steady-state aerobic-base or Zone 2 block (use zone-2-cardio-plan), or a mobility/flexibility routine (use mobility-routine).
Use when someone asks to build a steady-state cardio plan, train an aerobic base or Zone 2, structure easy or endurance weekly cardio, train by heart-rate zones, or improve resting heart rate, VO2, or endurance. Builds a heart-rate-zone aerobic training block with session structure, modality choice, and progression. General fitness guidance, not medical advice. Do NOT use to design a strength or lifting program (use Strength Training Plan), high-intensity interval conditioning, HIIT, or circuits (use Conditioning & HIIT Program), or a mobility/flexibility routine (use Mobility Routine).
Explains common lab panels in plain language and what questions to bring to a doctor. Use when reviewing blood test results and wanting to understand what markers mean. Education only; not medical advice or diagnosis.
Assembles an evidence-informed weekly longevity routine covering sleep, zone 2 cardio, strength training, and dietary patterns. Use when building or auditing a long-term health practice. General wellness guidance; not medical advice.
Builds a daily mobility and flexibility routine for desk workers targeting hips, thoracic spine, shoulders, and ankles. Use when addressing stiffness, poor posture, or building a movement practice. General guidance; not medical advice.
Helps users build a sustainable nutrition plan centered on protein targets, whole foods, and adherence strategies. Use when planning meals, adjusting macros, or building lasting dietary habits. Not medical advice.
| name | Injury Prehab |
| description | Designs prehab and mobility work to reduce injury risk for shoulders, knees, lower back, and hips. Use when starting a training program or addressing chronic tightness. General movement guidance; not medical advice; consult a physio for existing injuries. |
This skill designs prehab routines — proactive work to build resilience and reduce injury risk at common problem areas before problems start. It covers the four most common zones: shoulders, knees, lower back, and hips. This is general movement guidance, not medical advice or physical therapy. Consult a licensed physiotherapist or sports medicine physician for any existing injury or pain.
The rotator cuff is the most common failure point. Core exercises: band or cable external rotation (3 sets of 15 at light load), face pulls (3 sets of 15–20), and YTW raises (2 sets of 10–12). Additionally, serratus anterior work (wall slides, scapular push-up plus) protects shoulder mechanics under load. Perform 2–3 days per week, ideally before pressing sessions. Avoid internal impingement by keeping pressing volume in check and balancing it with equal or greater pulling volume.
Knee injuries most often originate in weak glutes and hips, not the knee itself. Priority exercises: glute bridges and hip thrusts (3 sets of 15–20), lateral band walks (2 sets of 15 per side), and terminal knee extensions with a band (3 sets of 15 per side). For the VMO (inner quad): Spanish squats or sissy squats at slow tempo. Add single-leg work (split squats, step-ups) to identify and correct side-to-side asymmetry.
The lower back needs stability, not mobility. Core endurance is the target. The McGill Big Three are the evidence-based default: curl-up (not a crunch — keep the lumbar neutral), side plank, and bird dog. Perform each for 3 sets of 8–10 reps with a 10-second hold, or progress to timed sets. Additionally, hip flexor mobility (couch stretch, 90/90 hip stretch) directly unloads the lumbar spine. Avoid heavy spinal flexion under fatigue.
Hip health requires both strength and range of motion. Strength work: Copenhagen plank (adductors), clamshells with a band, and single-leg RDL. Mobility work: 90/90 hip stretch (internal and external rotation), deep squat holds with thoracic rotation, and hip flexor stretch with posterior tilt. Spend 5 minutes on hips daily — it has outsized returns for lower body longevity.
The default approach: 10–15 minutes of targeted prehab before each training session, focusing on the areas being trained that day. For non-training days, a 10-minute full-body prehab circuit covering all four zones works well. Consistency over intensity — light, frequent work outperforms occasional heavy corrective sessions.
