How do I actually follow this mobility routine 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.

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Mobility · Get stronger

Pre-lift mobility for the big three

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

Use the research-backed prompt on this page: "Give me a 15-minute pre-lifting mobility routine for a powerlifter targeting hips, ankles and shoulders before squat, bench and deadlift. Use dynamic drills and short holds, with hold/duration in seconds, and tell me how…" Copy the full version with the button above — it wraps the request so ChatGPT, Claude or Gemini returns a clean, followable mobility routine you can run hands-free in sweatcue.

Advanced · 25–39 · ~15 min

A 15-minute hip, ankle and shoulder routine to get into position before you load the bar. Below is a research-backed prompt for ChatGPT, Claude or Gemini — copy it, paste the reply into sweatcue, and run the whole mobility routine hands-free.

Session at a glance

Duration~15 min

FormatTimed holds & flow

FocusPre-lift

IntensityControlled

Equipmentbarbell, band

Best forGet stronger, advanced

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 15-minute pre-lifting mobility routine for a powerlifter targeting hips, ankles and shoulders before squat, bench and deadlift. Use dynamic drills and short holds, with hold/duration in seconds, and tell me how this complements (not replaces) a barbell warm-up. Include: Hips: - 90/90 hip switches, 8 slow reps each side - Deep squat pry, sink and shift for 30s, 2 rounds - World's greatest stretch, 5 reps each side holding the lunge 5s Ankles: - Knee-to-wall ankle rocks, 12 reps each side - Half-kneeling ankle dorsiflexion hold, 20s each side Shoulders: - Band pull-aparts, 2x20 - Band shoulder dislocates, 2x12 - Wall slides, 10 reps Thoracic: - Quadruped thoracic rotation, 8 reps each side Lay it out in order with timing so it totals about 15 minutes, and note that I should still do empty-bar and ramp-up sets afterward.

Works with Claude, Gemini, Grok or any AI.

Why it's built this way

Mobility drills can temporarily improve joint range of motion, which helps a lifter reach sound depth and bar positions. The honest caveat: there is little evidence that a pre-session mobility routine prevents injury or boosts strength on its own, and static stretching held long right before maximal lifts can briefly blunt force, so keep holds short and dynamic. Treat this as positioning prep that complements your barbell ramp-up, not a performance enhancer.

Sources: Behm et al., Sports Med – Open 2023 (stretching & ROM review)

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 →

More mobility & related workouts

WeightsTop single + back-off squats WeightsPaused bench + triceps strength WeightsHeavy pulls + posterior chain Weights · Plan8-week squat-bench-deadlift peak

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.