Chest and shoulders using only the range you currently have, plus the drills that give the missing range back so overhead can eventually return.
30Minutes
4Exercises
4Fourth
What you needChairFloorWallLoaded backpack
Finding 3Chest & shoulders
Warm-upAbout 5 minutes
Wall slide2 x 10
Lower back stays on the wall.
Scapula push-up2 x 10
In a push-up position with straight arms, let your chest sink between your shoulder blades, then push the floor away. Only the shoulder blades move, elbows stay locked.
MainTap any exercise for the detail
WhyYou already do these well — your plank line held in every video with no sag. Two things get fixed: your hands were too far forward, and your head drops.
WatchYour head. It hangs forward and your chin pokes from the very first rep. Neck in line with your spine the whole way down.
FeelChest and triceps.
NotThe front of your shoulders, or your neck.
HarderFeet up on the chair. Or 3 seconds down on every rep.
WhyLying on the floor, press the backpack straight up. The floor stops your elbows going too far back, which is exactly what a restricted shoulder wants.
WatchRibs down. If your lower back arches off the floor, the pack is too heavy.
FeelChest and triceps.
NotA pinch at the front of your shoulder.
HarderMore books. Then one arm at a time, which also tests left against right.
WhyAn easier angle so you can get extra volume with a clean neck position instead of grinding out ugly reps on the floor.
WatchSame as before. The easier angle is there so the neck stays right, not so you can rush.
FeelChest.
NotNeck or lower back.
HarderMove to the floor. Then feet up on the chair.
WhyThe direct work on finding 3. This is what eventually unlocks overhead pressing again.
WatchChest tall, do not round your upper back to reach further.
FeelA stretch at the front of the top shoulder and the back of the bottom one.
NotAny sharp pinch.
HarderTowel between your hands, fingers walking closer together week by week.
In the rest breaksChin tuck hold in the rest breaks of the first two exercises. 2 x 25 seconds.
FinisherAlways, every session
5 minutes brisk 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. Wall slide, 2 sets of 10. Watch: lower back stays on the wall.
2. Scapula push-up, 2 sets of 10. Watch: elbows stay locked, only the shoulder blades move.
MAIN
3. Push-up with hands directly under my shoulders, 3 sets stopping 2 reps short of failure, 75 seconds rest. Watch: my head hangs forward and my chin pokes from the first rep. Neck in line with my spine all the way down. Cue this EVERY set, I always lose it.
4. Backpack floor press - lying on my back on the floor, pressing the backpack straight up - 3 sets of 12, 75 seconds rest. Watch: ribs down, lower back does not arch off the floor.
5. Push-up with hands on the chair, 3 sets of 12, 60 seconds rest. Watch: the easier angle is there so my neck stays right, not so I rush.
6. Shoulder reach hold - one hand over the shoulder from above, other up my back - 3 sets of 30 seconds each side, 45 seconds rest. Watch: chest tall, do NOT round my upper back. Ask me which side is worse.
IN THE REST BREAKS
Chin tuck hold in the rest breaks of exercises 3 and 4. 25 seconds each, timed properly.
FINISHER
7. 5 minutes brisk walk.
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.