How do I actually follow this yoga flow once the AI writes it?

Paste the AI's reply into sweatcue. It structures the session into timed blocks with auto-starting rest timers and calls every set, rest and rep out loud, so you train hands-free instead of scrolling a chat window.

Who is this workout for, and who should adapt or skip it?

Built with one person in mind: 30s, a few years in, a bigger, leaner physique. It pushes close to heavy or near-failure effort. If you’re brand new to lifting, build technique on lighter sessions first, and skip the near-maximal loading if you have unmanaged blood pressure or a recent injury.

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Yoga · Build muscle

Lifter's chest & hip reset yoga

Q: What is the best ChatGPT prompt for a yoga workout like this?

Use the research-backed prompt on this page: "Give me a 20-minute recovery yoga session aimed at the tight areas lifters get from heavy bench, overhead press, and squats: pecs and front shoulders, thoracic spine, hip flexors, and adductors. I want a calm, mobility-f…" Copy the full version with the button above, it wraps the request so ChatGPT, Claude or Gemini returns a clean, followable yoga flow you can run hands-free in sweatcue.

Intermediate · 25–39 · ~20 min

A 20-minute mobility-focused yoga session to open the tight spots from heavy pressing and squatting. Below is a research-backed prompt for ChatGPT, Claude or Gemini, copy it, paste the reply into sweatcue, and run the whole yoga flow hands-free.

Session at a glance

Duration~20 min

FormatTimed holds & flow

FocusChest & hips

Intensityeasy & conversational

Equipmentbike, a chair / support

Best forBuild muscle, intermediate

This is how sweatcue structures the session once you paste it in, timed blocks with auto-starting rest and spoken cues. Figures are read from the prompt itself.

The prompt

Copy the complete prompt (it wraps the request below so the AI returns a clean, runnable session).

Give me a 20-minute recovery yoga session aimed at the tight areas lifters get from heavy bench, overhead press, and squats: pecs and front shoulders, thoracic spine, hip flexors, and adductors. I want a calm, mobility-focused flow, not a sweaty workout. Use clear hold times in seconds and tell me which side to do first. Warm-up (3 min): cat-cow x8 slow breaths, then standing forward fold with a 30s hold and easy shoulder rolls. Main sequence (~15 min), give me cues for each: - Thread-the-needle, 30s per side (thoracic + shoulder) - Low lunge / crescent for hip flexors, 45s per side - Half-pigeon or figure-4, 45s per side (glute/hip) - Doorway or floor chest opener for the pecs, 45s per side - Reclined butterfly for adductors, 60s - Supine spinal twist, 45s per side Cooldown (2 min): 90s relaxed breathing on my back. For each pose give a form cue, what I should feel (mild stretch, never sharp pain), and an easier option if I'm stiff. Tell me to breathe slowly and not bounce.

Works with Claude, Gemini, Grok or any AI.

Why it's built this way

Held stretching reliably increases range of motion at the joints you train, so a session like this can help tight pressing and hip muscles feel and move better. Yoga also tends to modestly support relaxation and wellbeing. Be realistic though: stretching/yoga doesn't meaningfully speed muscle repair or directly boost strength - treat this as feel-good mobility and a recovery-day downshift, not a performance booster.

Sources: Behm et al., Sports Med – Open 2023 (stretching & ROM review); Sivaramakrishnan et al., Int J Behav Nutr Phys Act 2019 (yoga)

Who this workout is for

Built with one person in mind: 30s, a few years in, a bigger, leaner physique.

You’re an intermediate-level trainer and you want to build visible muscle.
You have access to the kit it calls for: bike, a chair / support.
You want a single, repeatable yoga flow you can drop into your week.

Who should adapt or skip it

It pushes close to heavy or near-failure effort. If you’re brand new to lifting, build technique on lighter sessions first, and skip the near-maximal loading if you have unmanaged blood pressure or a recent injury.
As with any new routine, check with a clinician first if you have a medical condition, are injured, pregnant, or returning from a long lay-off. This is general information, not medical advice.

What a 2-week plan looks like

A single session works best on a repeating weekly rhythm. Here’s a simple, balanced two-week block at about 4 sessions a week, on non-consecutive days so you recover between them:

	Mon	Tue	Wed	Thu	Fri	Sat	Sun
Week 1	●	●	·	●	·	●	·
Week 2	●	●	·	●	·	●	·

● This session· Rest or a gentle walk

Keep session days apart where you can, and adjust for how you feel. When you paste the AI’s reply into sweatcue, each session runs hands-free with spoken cues and timers.

Run it hands-free in sweatcue

sweatcue is an AI workout dashboard: paste the AI's reply and it runs the whole session on screen and out loud, auto timers, spoken cues for every set, rest and rep, and your live numbers. The AI writes it; sweatcue runs it.

Download for iPhone →

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New to prompting an AI for workouts?

Start with the full workout library, learn the method in how to write a workout prompt, or see what an AI workout dashboard does.