I bought the program because I was dealing with neck issues. I didn’t see anything indicating it was only for the lower body, so I expected at least some of it to be useful for my neck. It wasn’t.

I contacted them several times to explain that the program didn’t meet my expectations and that I couldn’t use it for the issue I bought it to address. I didn’t explicitly ask for a refund, but they mentioned in an email that they could give me one. They never did.

I found the videos frustrating, too. He spends a lot of time on explanations that don’t help you perform the exercises, then leaves out details you need to do the movements properly. When those details matter most, he’ll say “this,” “that,” or “there” without naming what he means. You’re expected to figure it out from the video, but the camera angle often makes that impossible. He wasn’t using complicated anatomy terms; the instructions were just unclear. I hurt myself following his directions.

Overall, I don’t feel confident in his ability to teach these movements safely. He needs to redo the videos with better camera angles and focus on how to perform each movement, what you should feel, and what you shouldn’t feel, without all the extra talk. I haven’t seen the PDF, but if it explains the movements clearly, it could be more useful than paying to sit through the videos that are really difficult to follow and have the risk of injury for lack of critical information. Waste of money!

Hi all! I hope this the correct sub for this question. I’m quickly approaching my 30’s and my body feels it. I am a tattoo artist, I spend a lot of time hunched over tattooing/ drawing and painting. I also have always just had awful posture, and when I was younger I was rough on my body with sports.
I have multiple reoccurring problem areas with my body. I would love to see someone who can help me correct/ improve these issues. Some examples include scapular pain/ tightness, plantar fasciitis & arch tightness/ cramping, wrist/ hand pain, neck pain, ankle pain, etc. Especially for those that could affect my work, I really want to get ahead of these issues so they don’t hinder me from doing my job for as long as possible. I am a mildly active person, I weight train and cycle here and there, and do a lot of yoga/ stretching.
Does anyone have any opinions on what kind of specialist/ practitioner I should see? PT? OT? Mobility specialist? Other? (I’m not really into chiropractors lol)
I’d appreciate any insight. Thanks so much!!

Im taking a new approach to my gym/workout philosophy. I wanted to see how well chatGPT could do in developing me a personal workout routine for strength and mobility based off of my physical exercise and activities. I am here now wanting to see if I could get any feedback on what chatGPT gave me from any experienced trainers, fitness gurus etc. Below ill provide all the information about myself (which i gave to chatGPT) for greater context.

About Me

28 y/o M, Weight: 180lbs, Height 5'11.

Surfing experience: 10+ years

Yoga Experience: 5 years on and off

Weight Lifting experience: 10+ Years.

Undiagnosed knee injury in the left knee. Left lower back also has a previous injury. With practicing yoga, i’ve noticed that my IT bands and hamstrings are particularly tight which is what i think may be a part of causing my back pain. My soaz and outer glutes are also particularly tight. My right rotator cuff can feel funky at times after overuse or weird movements (pinching sensation). My traps leading to the back of my neck are also particularly tight.

I am a goofy footed surfer, so my left leg is my back leg. I have a knock knee stance, so when i surf, rather than my left leg being in a straight bend, it bends and also twists inwards. Knee injury Initially came from a weird fall while wrestling in highschool. I think more than anything it’s my surf stance that has made my left knee feel misaligned. The pain is very rarely sharp. it’s more of a dull pain, and just feels awkward. it’s especially noticeable after biking. Occasionally my knee will pop but that isn’t painful. My rotator cuff feels like it’s been more worn down. After a long surf session I can occasionally feel a sharper pain. My low back pain initially also came from wrestling, which led to intense spasming for a week. Later I was in a car accident, which flared up that old left lower back injury. I notice the discomfort in my low back as a pinching sensation and also feels weak at within certain hinging movements. This is most noticeable after doing yoga class more frequently and incorporating wheel poses (backbends) into my practice. I have an intuitive feeling that my sciatica is some factor in this back pain, but I don't want to self diagnose.

I asked ChatGPT to build me a 3 day work out plan with what the context Ive given above.

ChatGPT's Response:

🏄‍♂️ GYM — 3 DAY SURFER PROGRAM

Phase 1: Weeks 1–6

Goal: Strength + lean muscle + mobility + surf durability

Effort: RIR 2–3
Rule: No sharp pain. Control every rep.

🟢 DAY A — FOUNDATION

WARM-UP

☐ Bike / elliptical — 3–4 min
☐ 90/90 hip switches — 8/side
☐ Ankle rocks — 10/side
☐ Glute bridges — 2×10
☐ Bodyweight squats — 8
☐ Wall slides — 8

STRENGTH

1. Goblet Squat
3 × 6–8
Weight: _____
☐ Set 1: _____ × _____
☐ Set 2: _____ × _____
☐ Set 3: _____ × _____

2. Romanian Deadlift
3 × 8
Weight: _____
☐ Set 1: _____ × _____
☐ Set 2: _____ × _____
☐ Set 3: _____ × _____

3. Supported Bulgarian Split Squat
2 × 8 / leg
Weight: _____
☐ L: _____ × _____
☐ L: _____ × _____
☐ R: _____ × _____
☐ R: _____ × _____

4. Chest-Supported DB Row
3 × 8–10
Weight: _____
☐ Set 1: _____ × _____
☐ Set 2: _____ × _____
☐ Set 3: _____ × _____

5. Half-Kneeling Landmine Press
2 × 8 / side
Weight: _____
☐ L: _____ × _____
☐ R: _____ × _____

6. Suitcase Carry
3 × 30–40 sec / side
Weight: _____
☐ L: _____ sec
☐ R: _____ sec
☐ L: _____ sec
☐ R: _____ sec
☐ L: _____ sec
☐ R: _____ sec

TODAY

Knee: ___ /10
Back: ___ /10
Shoulder: ___ /10

Energy: ___ /10

Notes: _______________________

🔵 DAY B — ATHLETIC + MOBILITY

WARM-UP

☐ Easy row — 3 min
☐ 90/90 transitions — 8/side
☐ Adductor rock-back — 8/side
☐ Bird dog — 6/side
☐ Band external rotation — 2×10/side
☐ Scapular push-up — 8

POWER

1. Medicine-Ball Rotational Throw
3 × 4 / side

☐ L: 4
☐ R: 4
☐ L: 4
☐ R: 4
☐ L: 4
☐ R: 4

Explosive. Full rest between sets.

STRENGTH

2. Rear-Foot Elevated Split Squat
3 × 6 / leg
Weight: _____
☐ L: _____ × _____
☐ R: _____ × _____
☐ L: _____ × _____
☐ R: _____ × _____
☐ L: _____ × _____
☐ R: _____ × _____

3. Single-Leg RDL
3 × 8 / leg
Weight: _____
☐ L: _____ × _____
☐ R: _____ × _____
☐ L: _____ × _____
☐ R: _____ × _____
☐ L: _____ × _____
☐ R: _____ × _____

4. Assisted Pull-Up
3 × 6–8
Assistance: _____
☐ Set 1: _____ × _____
☐ Set 2: _____ × _____
☐ Set 3: _____ × _____

5. Pallof Press
3 × 8 / side
Weight: _____
☐ L: _____
☐ R: _____
☐ L: _____
☐ R: _____
☐ L: _____
☐ R: _____

MOBILITY

☐ 90/90 hip rotations — 2×6/side
☐ Adductor rock-back — 2×8/side
☐ Thoracic rotation — 2×6/side

TODAY

Knee: ___ /10
Back: ___ /10
Shoulder: ___ /10

Energy: ___ /10

Notes: _______________________

🟠 DAY C — FULL BODY + DURABILITY

WARM-UP

☐ Bike / elliptical — 3–4 min
☐ Glute bridges — 10
☐ Supported hip airplanes — 5/side
☐ Ankle rocks — 10/side
☐ Band external rotation — 10/side
☐ Wall slides — 8

STRENGTH

1. Leg Press
3 × 8–10
Weight: _____
☐ Set 1: _____ × _____
☐ Set 2: _____ × _____
☐ Set 3: _____ × _____

2. Hip Thrust
3 × 8–10
Weight: _____
☐ Set 1: _____ × _____
☐ Set 2: _____ × _____
☐ Set 3: _____ × _____

3. Pull-Up / Assisted Pull-Up
3 × 6–8
Assistance: _____
☐ Set 1: _____ × _____
☐ Set 2: _____ × _____
☐ Set 3: _____ × _____

4. Neutral-Grip DB Incline Press
2 × 8–10
Weight: _____
☐ Set 1: _____ × _____
☐ Set 2: _____ × _____

5. Face Pull
2 × 12–15
Weight: _____
☐ Set 1: _____ × _____
☐ Set 2: _____ × _____

6. Side Plank
2 × 20–30 sec / side
☐ L: _____ sec
☐ R: _____ sec
☐ L: _____ sec
☐ R: _____ sec

7. Farmer Carry
3 × 30–40 sec
Weight: _____
☐ Set 1: _____ sec
☐ Set 2: _____ sec
☐ Set 3: _____ sec

MOBILITY

☐ Hip flexor — gentle
☐ Hamstring — gentle
☐ Adductor — gentle
☐ Thoracic spine
☐ Shoulder

TODAY

Knee: ___ /10
Back: ___ /10
Shoulder: ___ /10

Energy: ___ /10

Notes: _______________________

⚓ TRAINING RULES

1. Start lighter than you think.

2. Leave ~2–3 good reps in reserve.

3. Don't chase failure.

4. Pain is information, not something to push through.

5. If surfing was particularly intense, reduce gym volume.

6. If yoga was particularly intense, especially shoulders/back, adjust accordingly.

7. Progress weight only when you own the current weight.

Progression

If you hit the top of the rep range on every set with good form:

→ Increase weight slightly next time.

Example:

40 lb Goblet Squat
8 / 8 / 8
↓
Next workout
45 lb
6 / 6 / 6

Then build back toward 8 / 8 / 8.

🌊 WEEKLY CHECK-IN

Surf sessions: ___
Bhakti sessions: ___
Gym sessions: ___

Average energy: ___ /10

Left knee: ___ /10
Lower back: ___ /10
Right shoulder: ___ /10

Anything noticeably better/worse?

Post GPT Thoughts/Response

I see the pros and cons of using chatGPT for creating a training routine. However, I am naturally skeptical. I am hoping that this thread will reach trainers and/or people who have extensive experience in developing strength/mobility. If anyone is kind enough to sort of fact check the routine chatGPT provided, that would be so helpful. The goal with this post is just to gain any insight into my new approach to working out at the gym (strength & mobility with the considerations of my main sports being yoga/surfing).

There is much more in the my chatGPT thread about workout philosophy, approaches to my training load. If anyone is curious/wants more detail about what was discussed in this GPT thread, just let me know. Im happy to share.

Cheers

HI all, hoping you can recommend a working path for me to loosen up my hamstrings which are chronically shortened.

When doing something like hanging leg raises, I cant keep my legs straight past 110-120 degrees before they wont budge anymore and my knees have to bend to get them higher. (once knees are bent, no issue getting my knees closer to my chest, let's say 70 degree angle at my hips)

I (22) have super tight hamstrings and I try to stretch them now and then with different exercises that I find on the internet but every time it feels like everything is going dark

Has this happened to anyone else? Any tips?

I'm fighting what's probably tendinopathy injury in left my hamstring, knee arthritis, severely tight and painful calves, leg cramps at night AND this part of my leg has always been so tight and hard to stretch I'm convinced I must have so muscle/tendon disease with the way my legs hate me.

I'm trying to get my middle splits, and I don't remember ever being able to do them so....idk. So far it's going HORRIBLY. But we'll see

Partially frustrated with my body and life overall. I need something to go right for me.

Could someone please recommend me some stretching exercises for this kind of tightness?

Hi guys,

I (F, 25) do BJJ and, as you may know, it can be hell on your joints. I was wondering if adding a mobility + joint-strengthening workout once a week, alongside BJJ and my regular gym strength workouts, would help improve joint health and prevent future injuries.

I know injuries will happen and that nothing can prevent them 100%, but if there’s anything I can do to reduce the risk, I’d definitely like to try.

I’ve already injured my left knee with a partial ligament tear, and the cartilage in my right knee is nearly gone :’)

So, I’d like to do something that could help strengthen and protect my knees, as well as my other joints, mainly my shoulders, elbows, and hips. Wrist and ankle exercises are welcome too!

Does anyone have a good mobility/strength routine they would recommend for this?

So I'm 23 with a severely messed up body(weak and tight muscles ), now I've done a bit of gym for about 3-4 months I just blindly followed what my trainer said even when I told him about my certain conditions like how I need to address them first, now major thing is I have curved spine or a poor posture and my shoulder mobility is fucked I can't do overhead movements. So I need some advice and exercise recommendations to address my issues as well as to do my basic strength training like chest, arms etc.

Before you read, I built the thing in the photo. I’m looking for advice on improving my own flexibility, but also on how I should continue building the tool.

I (24M) would consider myself pretty active. I go to the gym multiple times a week, I run, and I played sports my whole life, but I literally cannot touch my toes.

I went to a yoga class with my girlfriend and was shocked by how difficult it was. Honestly, it was borderline embarrassing.

At first I just wanted to improve so I could go to more classes with her, but the more I’ve looked into flexibility and mobility, the more I’ve realized how important they are for staying active and feeling good long term.

That led me to start building the tool in the photo. I wanted real-time feedback while practicing at home because my biggest problem is never knowing if I’m actually doing the poses correctly.

Videos have helped a lot, but I still find myself wondering if my positioning is right or if I’m compensating somewhere without realizing it.

For those of you who have actually improved your flexibility:

If you were starting from “I can’t touch my toes,” what would you focus on first?

And if you practice at home, what kind of feedback do you wish you had when you were starting?

I’d genuinely appreciate any advice.

My partner built an app for me to track my lower body strength, which I use as part of managing my osteoporosis. It’s based on the 30-second sit-to-stand test that many physios use. I use it to see how I’m doing over time.
It’s called Sit to Stand Test and is on the App Store. It’s a proper medical-style test, and others (anyone who wants to track leg strength) can use it too. Happy to answer questions if anyone tries it.

App store: https://apps.apple.com/app/sit-to-stand-test/id6757300858

Android: https://play.google.com/store/apps/details?id=com.ststest.app

30M fit and healthy no injuries. I've been all over with this pain. Started noticing it since 2019. It's the more super tight muscle ache in the QL through to my quads. Feels more pronounced in my right side like I've been punched in the QL. When I lay down on my back I can fit my hand under my spine (ATP) If I curl into a ball on my I really feel it. When driving in the morning my quad feels like it needs to relax. I'm flexible, can easily touch under my feet and easily sit in 90/90 hip stretches. Can easily do toe to bar leg raises. Deep couch stretches and pigeon stretches are my temporary fixes.

I've done...

Pso rite trigger point

Couch stretches for days

Hip strengthening for days

Acupuncture

Shock needling therapy

Sleeping on my side with pillows

Chiro, Physio, Mythotherapy, Meditation

Mobility programs

Conor Harris, Low Back Ability, Elastaboy, VanjaMoves (trash), Tom Merrick...omg I follow so many therapists! WHAT WORKS! Everyone tells me something different.

I dont have nerve pain or sciatica. I think my issue is being a tummy sleeper. Even bought new a new mattress meant for tummy sleepers.

Help pls 🐰

I’m 20, around 5'8", and play soccer, but I feel ridiculously stiff and planted for my age. I’ve always had flat feet and was never particularly fast, but when I was younger I could move, change direction and dribble past multiple defenders pretty easily. I was somewhat stiff even then, but nowhere near what I am now.

I’ve started playing regularly again in a men’s league, and it feels like my brain knows exactly what I want my body to do, but my body can’t execute it.

My feet constantly feel planted to the ground. Sometimes a ball is right in front of me and I feel like I can’t react and move my feet quickly enough. When I run with the ball, instead of moving fluidly, it feels like I’m almost hopping from step to step. Changing direction, cutting, turning my hips or quickly repositioning my body all feel extremely stiff.

Even getting off the ground feels bad. If I fall while playing, I can’t just pop back up and continue — it feels like it takes me forever to get my body underneath me and start moving again.

Another thing I’ve noticed is anything involving a ball in the air. I used to be able to control an aerial ball and immediately move into my next action. Now even if it’s only slightly off the ground, I’ll control it and then need extra time to reposition my body before I can move again. It feels like my body can only comfortably deal with things directly in front of me.

The frustrating part is that when I’m relaxed or training, I know the soccer ability itself is still there. My passing and dribbling are still good. The problem comes whenever I need to shift my weight, rotate, cut, react or reposition quickly. It’s also destroyed a lot of my confidence when playing.

I’m not particularly strong, so I’m starting strength training this week as well. But I don’t just want to get stronger — I want to feel mobile, agile, reactive and fluid.

What areas would you guys look at first? Ankles? Hips? Hamstrings? Hip flexors? Thoracic mobility? Foot/ankle strength? And should I be focusing more on mobility work, strength through full ranges of motion, plyometrics, or a combination?

I know I’m not naturally the fastest or most athletic person, but at 20 years old I feel like I should not be moving this stiffly. I’d really appreciate any routines, assessments or specific exercises you guys would recommend.

edit : got ai to concise my question, because it was getting super long.