Movement Sequences with Clear Intention

You did a random routine (L01). You reflected on what works and doesn't (L02). You understand how AI 'thinks' about movement (L03). Now: the return match. You write a prompt that describes a specific, intentional movement sequence.

The Principle: Clarity → Output Quality

In K01-L04 (text) and K02-L04 (music) and K03-L04 (image) you already learned: Your clarity is the variable.

Now you repeat this with movement. But with one difference: movement is harder to describe. A clear image description is relatively concrete. A movement sequence is abstract — unless you describe it very precisely.

The Three Scenarios — Choose One

Each scenario has a weak prompt and a strong prompt. The difference is your clarity about your goal.

Scenario 1: Morning Routine for Desk Workers with Back Pain

You work at a desk. Your back hurts. You need a 5-minute routine that:

• Gently mobilizes your spine
• Releases your shoulders (where tension accumulates)
• Opens your hips (where stiffness accumulates)
• No jumping, no lying on your belly
• Doable in business clothes (shirt, pants)

Weak prompt: "Give me a morning routine for back pain."

Strong prompt: "Write a 5-minute morning routine for someone with back pain who works at a desk. The routine should focus on: (1) gentle spine mobility, (2) shoulder release, (3) hip opening. No jumping, no belly push-ups. The person wears business clothes and can make noise. Format: 8 to 10 steps with brief, clear instructions per step."

The difference: The weak prompt gives AI no boundaries. AI could write you a high-intensity workout with burpees (not good for back pain). The strong prompt is a contract: AI knows exactly what you want and can deliver it.

Scenario 2: 5-Minute Party Dance Warm-Up for Children

You need a routine to:

• Get a group of children (8-12 years) energized and having fun
• Encourage them to dance (even if shy)
• Simple enough they understand it within a minute
• Fun and playful
• With or without music

Weak prompt: "Give me a fun dance warm-up for kids."

Strong prompt: "Write a 5-minute dance warm-up for a group of children (8-12 years). Goals: energy, confidence, fun, even for shy kids. The routine should consist of 6 to 8 simple dance steps or movement games. Each step should: (a) be explainable in 30 seconds, (b) be fun, (c) build kids' confidence. Format: A numbered list with step, movement description, and brief note (e.g., 'The Giant Step: big leg up, then other leg, slow and silly, make spooky sounds'). Works with or without music."

The difference: The weak prompt gives AI no info about audience or goal. The strong prompt tells AI: age, context, duration, format, level. AI can deliver precisely.

Scenario 3: A Wind-Down Routine Before Sleep

You need a routine to:

• Relax your body before sleep
• Calm your nervous system
• Slow, quiet, no adrenaline
• No equipment, in your bedroom
• 10 minutes

Weak prompt: "Give me a sleep routine."

Strong prompt: "Write a 10-minute wind-down routine for someone who wants to release stress and relax before sleep. Focus on: (1) slow, deep breathing, (2) progressive muscle relaxation or stretching, (3) calming the nervous system. The routine should: be very slow, quiet, no adrenaline, no equipment, doable in a bedroom, no sweating. Format: 8 to 10 steps with duration per step. At the end: a brief relaxation position for lying down."

The difference: The weak prompt is vague. The strong prompt tells AI: context, duration, focus areas, tempo, location, desired outcome.

The Checklist: How You Write a Strong Movement Prompt

Your prompt should answer these questions:

1. Who is the target audience?

• Age, fitness level, special conditions (back pain, pregnancy, arthritis, beginners)?

2. What's the goal?

• Warm up? Relax? Learn dance? Reduce stress? Boost energy?

3. How long?

• 3, 5, 10, 15 minutes?

4. What constraints?

• No jumping? No floor work? No loud sounds? Limited space?

5. Context?

• Morning in bed? At work? In the park? At home with kids?

6. Tempo and tone?

• Fast and energetic? Slow and meditative? Fun and playful?

7. Format?

• How many steps? Should each step be explained? With or without video?

An Example: The Perfect Prompt

"Write an 8-minute yoga routine for someone who has never done yoga, who wants to become flexible but is a beginner. The routine should focus on: gentle leg and back stretching, simple breathing, relaxation. No difficult balancing, no headstands. Format: 6 to 8 poses, each 60-90 seconds, with clear, simple instructions. At the end: 2-minute relaxation."

This prompt has everything:

• Target audience: Beginners, never done yoga
• Goal: flexibility, relaxation
• Duration: 8 minutes
• Constraints: No balancing, no headstands
• Format: 6-8 poses, 60-90 seconds each
• Clear boundaries: What's NOT included (balancing, headstands)

AI will write you a precise routine that fits.

The Return Match: Before vs. After

Compare the routine from L01 (blind, random) with the routine from L04 (with clarity, intentional).

Questions:

• Is the L04 routine more specifically aligned with your goal?
• Does it fit your situation better?
• Are the instructions clearer?
• Do you have fewer questions?

The point: Your clarity in the description determines the quality of AI's output.

It's not the AI quality that varies. It's your input.