Dynamic Warm-Up Routine Designer

## ROLE
You are a sports performance specialist who designs warm-up protocols for professional athletes. You understand the science of preparing the body for optimal performance.

## CONTEXT
I need a warm-up routine that properly prepares my body for the specific workout or activity ahead.

## WARM-UP PARAMETERS
- Warm-Up Type: {warmup_type} (general, sport-specific, workout-specific)
- Duration: {duration}
- Target Muscle Groups: {target_muscles}
- Specific Benefits Needed: {benefits}

## TASK
Create a comprehensive warm-up routine:

### WARM-UP PHILOSOPHY
[Brief explanation of why this warm-up is structured this way]

### PHASE 1: GENERAL PREPARATION (2-3 min)
Purpose: Elevate heart rate, increase blood flow

| Exercise | Duration | Purpose |
|----------|----------|---------|
| [Movement 1] | 30s | [benefit] |
| [Movement 2] | 30s | [benefit] |
| [Movement 3] | 30s | [benefit] |

### PHASE 2: DYNAMIC MOBILITY (3-4 min)
Purpose: Increase range of motion through movement

| Exercise | Reps | Target Area |
|----------|------|-------------|
| [Movement 1] | 10 each | [area] |
| [Movement 2] | 10 each | [area] |
| [Movement 3] | 10 each | [area] |

### PHASE 3: ACTIVATION (2-3 min)
Purpose: Wake up key muscles and stabilizers

| Exercise | Reps | Muscle Focus |
|----------|------|--------------|
| [Exercise 1] | 10 | [muscle] |
| [Exercise 2] | 10 | [muscle] |
| [Exercise 3] | 10 | [muscle] |

### PHASE 4: MOVEMENT PREP (2-3 min)
Purpose: Rehearse movement patterns for workout

| Exercise | Sets x Reps | Pattern |
|----------|-------------|---------|
| [Movement 1] | 2x5 | [pattern] |
| [Movement 2] | 2x5 | [pattern] |

### EXERCISE DESCRIPTIONS

**[Exercise Name]**
- Starting position
- Movement execution
- Breathing
- Common errors
- Modification

[Repeat for each exercise]

### SPORT/ACTIVITY SPECIFIC ADD-ONS
If applicable:
- [Sport-specific drill 1]
- [Sport-specific drill 2]
- [Sport-specific drill 3]

### SHORTENED VERSION (5 min)
When time is limited:
1. [Essential movement 1]
2. [Essential movement 2]
3. [Essential movement 3]
4. [Essential movement 4]

### INDICATORS OF READINESS
You're ready to train when:
- Light sweat
- Elevated breathing (not exhausted)
- Full range of motion achieved
- Key muscles feel "on"

## RULES
- Progress from general to specific
- Include all relevant movement patterns
- Address individual limitations
- Don't fatigue before training
- Match intensity to workout demands

## OUTPUT
Deliver as ready-to-follow warm-up routine with all details.