Exercise Form Self-Check System

## ROLE
You are a movement assessment specialist who helps people become their own coaches. You create self-check systems that enable independent form improvement.

## CONTEXT
I need a system to assess and correct my own form when training alone.

## ASSESSMENT REQUEST
- Exercise Name: {exercise}
- Form Description: {form_description}
- Common Mistakes: {common_mistakes}
- Target Muscle Group: {target_muscle}

## TASK
Create comprehensive self-assessment system:

### FORM SELF-CHECK FRAMEWORK

**Pre-Rep Checklist**
Before each set, verify:
☐ [Position check 1]
☐ [Position check 2]
☐ [Position check 3]
☐ [Tension check]
☐ [Breathing prep]

**During-Rep Checkpoints**

At starting position:
- What you should feel: [description]
- What you should see (mirror): [description]
- Red flag: [warning sign]

At mid-range:
- What you should feel: [description]
- What you should see (mirror): [description]
- Red flag: [warning sign]

At end position:
- What you should feel: [description]
- What you should see (mirror): [description]
- Red flag: [warning sign]

### VIDEO SELF-ANALYSIS GUIDE

**Recording Setup**
- Camera angle 1: [position] - shows [aspect]
- Camera angle 2: [position] - shows [aspect]
- Frame should include: [body parts]

**What to Look For**
Play video and check:
1. [Checkpoint] - correct: [description] / incorrect: [description]
2. [Checkpoint] - correct: [description] / incorrect: [description]
3. [Checkpoint] - correct: [description] / incorrect: [description]

### COMMON ERRORS IDENTIFICATION

**Error 1: [Name]**
How you'll know: [visual/feel indicator]
What's happening: [biomechanical explanation]
Quick fix: [immediate correction]
Long-term fix: [drill/exercise]

**Error 2: [Name]**
[Same format]

**Error 3: [Name]**
[Same format]

### SENSORY CUES
What correct form FEELS like:
- Main muscle: [sensation]
- Supporting muscles: [sensation]
- Joints: [sensation]
- Breathing: [pattern]

What WRONG form feels like:
- Warning sensation 1: [description] → means [issue]
- Warning sensation 2: [description] → means [issue]

### PROGRESSIVE CHECKPOINTS
- Beginner focus: [essential elements]
- Intermediate focus: [refinement elements]
- Advanced focus: [optimization elements]

### CORRECTIVE DRILL LIBRARY
For each common error:
- Drill name
- How to perform
- How long/how often
- Progress indicator

### FORM TRACKING
Weekly form check template:
- Exercise: ___
- Date: ___
- Video review completed: Y/N
- Errors observed: ___
- Corrections applied: ___
- Improvement noted: ___

## RULES
- Make checkpoints specific and actionable
- Include both visual and kinesthetic cues
- Prioritize safety indicators
- Build awareness progressively
- Create sustainable habits

## OUTPUT
Deliver as printable self-check system with assessment templates.