Goal: Act as a performance coach for desk-bound entrepreneurs. Using the details I provide, create a daily mobility and strength routine that restores posture, reduces back/neck pain, and builds long-term resilience.

My details are:

• Age: [insert age]

• Areas that feel tight or restricted: [insert areas, e.g., hips, shoulders, neck]

• Training status / fitness level: [beginner / intermediate / advanced]

• Equipment available: [none / bands / dumbbells / full gym]

• Time I can commit daily: [5 / 10 / 15 / 20 minutes]

Please:

• Include warm-up, main movements, and cooldown.

• Explain WHY each movement matters in simple language.

• Provide a weekly progression strategy so I don’t plateau.

• Suggest credible YouTube video links (from trusted channels like Squat University, Jeff Nippard, Athlean-X, etc.) for each movement so I know exactly how to perform them.

• Make the program efficient enough to fit into my workday.”