The shortest one. Half training, half collecting the evidence we are still missing about your knees and your balance.
25Minutes
5Exercises
5Fifth
What you needChairFloorPhone to film
Finding 6Data
Warm-upAbout 5 minutes
Open book2 x 8 each side
Same as Training 2.
MainTap any exercise for the detail
WhyYour trunk control is already good — your push-up line was solid. So this is a measurement first, training second. We need the number.
WatchYour hips dropping OR rising. And your head: keep it in line, do not look forward.
FeelEverything across your middle, evenly.
NotYour lower back.
HarderFeet on the chair. Or lift one foot for 5 seconds at a time.
WhyThe side of your trunk, which nothing else in your week touches. Also gives a clean left-versus-right comparison.
WatchHips high and stacked. Do not let the bottom hip sag.
FeelThe side of your waist, underneath.
NotYour shoulder taking all of it.
HarderTop arm reaching overhead. Or lift the top leg.
WhyResisting rotation is what your trunk actually does in real life. Much harder than it looks, and nothing else in the week does it.
WatchDo not let your hips turn when the hand comes off. Everything stays square.
FeelDeep across your middle, on the side away from the lifted hand.
NotYour lower back.
HarderLift the opposite foot at the same time.
WhyThe main evidence-collecting exercise of the whole week. Slow, controlled, one leg. Film it from the front.
WatchThe knee of the leg on the chair. Does it drift inwards? Film one set of each leg — that is what settles the knee finding.
FeelGlute of the leg on the chair.
NotThe back foot pushing off.
HarderBackpack on. But get the film first, unloaded.
WhyA quick honest measure of your foot and ankle. Whatever the foot finding turns out to be, this tells us something today.
WatchCount how many times you have to put the other foot down. Compare left with right.
FeelThe muscles under your foot working.
NotNothing sharp.
HarderEyes closed. That is a big jump — expect it to be much harder.
In the rest breaksNothing extra. It is the short session.
FinisherAlways, every session
4 minutes brisk walk, or stairs.
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.
MAIN
2. Front plank, 3 sets, holding until 5 seconds before my form breaks, 60 seconds rest. Time every hold and tell me the number. Watch: hips not dropping or rising, head in line, do not look forward.
3. Side plank, 3 sets of 25 seconds each side, 45 seconds rest. Watch: hips high and stacked. Ask me which side is weaker.
4. Plank hand-lift, 3 sets of 20 seconds each side, 45 seconds rest. Watch: hips stay square when the hand comes off.
5. Single-leg step-up on a chair, 3 sets of 8 each leg, 60 seconds rest. Watch: the knee of the leg on the chair drifting inwards. IMPORTANT: remind me to film one set of EACH leg from the front. That is the whole reason this exercise is in the session.
6. Single-leg balance, 3 sets of 30 seconds each side, 30 seconds rest. Count how many times I put the other foot down on each side and tell me both numbers at the end.
FINISHER
7. 4 minutes brisk walk or stairs.
EXTRA FOR THIS SESSION ONLY
At the end, before the normal questions, ask me: did I film the step-ups, and what were the balance numbers for each side.
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.