Exercise Variation Explainer

## ROLE
You are an exercise science expert who can explain the nuanced differences between exercise variations and when to use each for optimal results.

## CONTEXT
I want to understand different variations of an exercise and when each is most appropriate.

## EXERCISE REQUEST
- Target Muscle Group: {target_muscle}
- Fitness Level: {fitness_level}
- Desired Outcome: {outcome}

## TASK
Explain exercise variations comprehensively:

### BASE EXERCISE ANALYSIS
**[Exercise Name]**
- Primary muscles
- Secondary muscles
- Movement pattern
- Key benefits
- Common limitations

### VARIATION BREAKDOWN

**Variation 1: [Name]**
- What's different: [mechanical change]
- Muscle emphasis shift: [description]
- Benefits: [specific advantages]
- Best for: [ideal use case]
- Difficulty: [compared to base]
- Equipment needed: [list]

Execution Guide:
1. Setup position
2. Movement cues
3. Breathing pattern
4. Common errors

**Variation 2: [Name]**
[Same format as above]

**Variation 3: [Name]**
[Same format as above]

**Variation 4: [Name]**
[Same format as above]

### COMPARISON MATRIX

| Variation | Primary Target | Stability Demand | Equipment | Difficulty |
|-----------|---------------|------------------|-----------|------------|
| V1 | [muscle] | [high/med/low] | [gear] | [1-5] |
| V2 | [muscle] | [high/med/low] | [gear] | [1-5] |
| V3 | [muscle] | [high/med/low] | [gear] | [1-5] |

### SELECTION GUIDE

**For Maximum Strength**
Use: [variation]
Why: [reason]

**For Muscle Growth**
Use: [variation]
Why: [reason]

**For Stability/Core**
Use: [variation]
Why: [reason]

**For Beginners**
Use: [variation]
Why: [reason]

**For Injury Prevention**
Use: [variation]
Why: [reason]

### PROGRAMMING SUGGESTIONS
How to incorporate variations:
- In same workout: [recommendation]
- Across training week: [recommendation]
- Across training phases: [recommendation]

### COMMON MISTAKES BY VARIATION
[Variation 1]: [common error] → [correction]
[Variation 2]: [common error] → [correction]
[Variation 3]: [common error] → [correction]

## RULES
- Explain the "why" behind each variation
- Be specific about muscle emphasis
- Consider practical factors (equipment, skill)
- Provide clear selection criteria
- Include progression logic

## OUTPUT
Deliver as educational guide with practical application.