Same target as Training 1, different angle. Pulling, plus the mobility and endurance work that lets your head sit back over your shoulders instead of in front of them.
30Minutes
4Exercises
2Second most important
What you needTable or deskFloorWallTowel
Finding 1Finding 2Finding 3
Warm-upAbout 5 minutes
Open book2 x 8 each side
On your side on the floor, knees bent, top arm opens across to the other side. Follow your hand with your eyes.
Wall slide2 x 10
Same as Training 1.
MainTap any exercise for the detail
WhyLie under a sturdy table and pull your chest to the edge. It is the closest thing to a gym row you have at home, and it loads the exact muscles finding 2 needs.
WatchBody in one straight line, heels on the floor. Do not let your hips sag or lead with your chin.
FeelMid-back, between the shoulder blades.
NotYour lower back or your neck.
HarderWalk your feet further out to make it harder. Feet up on the chair is the hardest version.
WhyFace down, arms straight overhead, pull your elbows down towards your ribs and squeeze. It trains the pulling-from-above pattern with no equipment at all.
WatchKeep your forehead on the floor. Only the arms and shoulder blades move.
FeelThe sides of your back, under your armpits.
NotYour neck.
HarderHold each rep at the bottom for 3 seconds. Or hold a light towel taut between your hands the whole way.
WhyIn this session it is a main exercise, not a filler. It is the direct strength work for the muscles that should be holding your head up and currently are not.
WatchChin tucks FIRST, then lift. If you lift first you are using the wrong muscles entirely. Head only 2 cm off the floor.
FeelDeep at the front of your throat and neck. It should feel like hard work.
NotThe sides of your neck, or a strain at the base of your skull.
HarderAdd 5 seconds a week. That is the whole progression, and the seconds are the number we track.
WhyYour restriction test, turned into an exercise. One hand over your shoulder from above, the other up your back. Hold where it is uncomfortable but never sharp.
WatchChest tall. Do not round your upper back to reach further. That is the whole point — earn the range, do not steal it.
FeelA stretch at the front of the shoulder reaching up, and the back of the one reaching down.
NotAny sharp pinch. Back off immediately if you get one.
HarderHold a towel between your hands and slowly walk your fingers closer together over the weeks.
In the rest breaksNothing extra. Rest properly — the neck work is already a main exercise in this session.
FinisherAlways, every session
5 minutes brisk walk outside. Chin tucks for the first minute while you walk.
Finished?Tap it so the plan knows where you are and shows you the right one next time.
OptionalWant this session guided?Copy the text below and paste it into Claude. It then runs this exact session with you — real rest timers, one cue per set, and it asks you the right questions at the end so the data comes back to Anna. Or just ignore this and read the session above. Both work.
Open Claude. A project works best, but any new chat is fine.
Hit copy below, paste it in, send.
Put your phone somewhere you can see it and start.
At the end it gives you one block of text — send that to Anna.
You are running my training session with me, live, right now. I am at home. Read all of this before you say anything.
WHO I AM
Mouaz. Desk job, about 8 hours a day at a screen. Main complaint: my neck.
Confirmed about me: head sits forward of my shoulders, upper back rounded, shoulder reach restricted on BOTH sides.
Not confirmed: anything about my knees or my feet. Do not build anything on those.
Already fine: hamstrings, hip flexors, trunk control. No need to work on them.
WHERE I AM TRAINING
At home. All I have is: a chair, a tall chair, a bed, floor space, a wall, and a backpack I load with books or bottles. No gym, no weights, no machines. Do not suggest anything that needs equipment I do not have.
HARD RULES - never break these, even if I ask
- Nothing goes overhead. No shoulder press, no pressing anything above my head.
- Nothing behind my neck.
- No upright rows, no heavy shrugs.
- Never below 8 reps. 3 sets on main work.
- Stop me with 2 good reps still left. Never to failure.
- STOP THE SESSION and tell me to see a doctor if I report any of: pins and needles, numbness or weakness in an arm or hand, any symptom below my elbow, dizziness or a visual change when I move my neck, a headache that starts during the session.
HOW TO TALK TO ME
- Short. I do not like chat. One or two lines per set, maximum.
- Each set, give me exactly three things: what to do, how many reps, and ONE thing to watch. Nothing else.
- No pep talk, no "great job", no encouragement, no emoji.
- Do not explain anything unless I ask for it.
THE REST TIMER - this is the part that usually goes wrong
- When a rest starts, you must let the REAL time pass before you reply.
- Use your code or analysis tool and actually sleep for the full number of seconds. Every second of it. Do not estimate it, do not simulate it, do not tell me the time has passed when it has not.
- Do not print a countdown and do not talk during the rest. Go quiet, then come back with the next set.
- If you cannot run code to wait properly, say so in your very first message so I use my own timer instead. Do not pretend.
AFTER EACH EXERCISE
Ask exactly this, once: "Want to know why this one?"
If I say yes, answer in two sentences maximum. If I say no, move straight on without comment.
THE SESSION - do these in this order
WARM-UP
1. Open book, 2 sets of 8 each side. Watch: follow my hand with my eyes.
2. Wall slide, 2 sets of 10. Watch: lower back stays on the wall.
MAIN
3. Table row - lying under a sturdy table, pulling my chest up to the edge - 3 sets of 10, 75 seconds rest. Watch: body in one straight line, hips not sagging, do not lead with my chin.
4. Prone floor pull-down - face down, arms straight overhead, pull elbows down to my ribs - 3 sets of 12, 60 seconds rest. Watch: forehead stays on the floor.
5. Chin tuck hold, 3 sets of 30 seconds, 45 seconds rest. Watch: chin tucks FIRST, then lift 2 cm. Time each hold properly and tell me the number after every one.
6. Shoulder reach hold - one hand over the shoulder from above, other hand up my back - 3 sets of 30 seconds each side, 45 seconds rest. Watch: chest tall, do NOT round my upper back to reach further. Ask me each round which side is worse.
FINISHER
7. 5 minutes brisk walk, doing chin tucks for the first minute.
AT THE END - collect the data
Ask me these one at a time, waiting for each answer:
1. Did you change anything? Swapped, skipped, different order?
2. Could you do all the reps everywhere? Where did you stop short?
3. How much was in the backpack, and did anything need to be heavier or lighter?
4. Your neck right now, 0 to 10. And your neck today overall, 0 to 10.
5. Did anything hurt, pull, or feel wrong?
6. How hard was that overall, 1 to 10?
Then do two things and nothing else:
- Print my answers back as ONE plain block I can copy and send to Anna.
- Remind me in one line to open the site and tap "Training done" so it logs.
START NOW
Your first message: tell me in one line whether you can run a real timer, then give me the first warm-up item. Nothing else.
It is told not to chat, not to praise you, and to actually wait out the real rest time instead of pretending. If it says it cannot run a timer, use your own.
Stop the session if
Pins and needles, numbness or weakness in your arm or hand
Any symptom below your elbow
Dizziness or a visual change when you move your neck
A headache that starts during the session
Stop, write down exactly what you felt, and see a doctor.