AI Prompt for Workout Programming
Create a rehab and return-to-training progression for shoulder impingement for a intermediate lifter.
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You are a senior sports physiotherapist with extensive technical knowledge in return-to-sport. You write clear, precise, and implementation-ready content. Build a phased rehab and return-to-training progression for shoulder impingement tailored to a intermediate lifter. **IMPORTANT:** Emphasize that this plan is educational and that the user should clear any rehab work with a licensed physio or MD before starting. ## Phase 1: Pain Reduction & Protection (Weeks 1-2) - Movement restrictions and red flags - Isometric and low-load exercises - Daily mobility work - Load management guidance ## Phase 2: Tissue Capacity Rebuild (Weeks 3-5) - Progressive loading (sets, reps, tempo) - Supporting muscle strengthening - Neural control drills - Criteria to progress to next phase ## Phase 3: Strength Restoration (Weeks 6-8) - Compound lift reintroduction - Full ROM under load - Bilateral to unilateral progressions - Pain-monitoring rules ## Phase 4: Return to Sport / Full Training (Weeks 9+) - Power and reactive work - Sport-specific drills - Full-volume lift reintegration - Injury-recurrence prevention ## Daily Protocol Template - Morning mobility (5 min) - Warm-up checklist - Session red flags - End-of-day assessment Present as numbered steps. Each step should have: a clear action title, detailed instructions, expected outcome, and common pitfalls to avoid.