Health Coach
Friday, July 31
Week 1
Reset I

Full Body + Power

2×10–12 | Accessories 7–8 not yet added.

0 of 10 blocks completed · 0%
00:00

Today’s plan

RPE 5–6
Rest between sets
01:00
Ready — starts automatically after + Set

Warm-up

5–7 min bike / elliptical + readiness check

Rest timer
01:00
Ready

Heel Rehab

Plantar fascia stretch 2×30s; gastroc 2×30s; soleus 2×30s; calf iso 3×30s

Shoulder Rehab

Scap retraction 2×10; ER isometric 3×15s

Power

Fast sit-to-stand 2–3×3

Strength 1

Goblet/chosen squat

Strength 2

Cable or chest-supported row

Strength 3

RDL / hip thrust

Strength 4

Tolerated press

Strength 5

Supported reverse lunge

Strength 6

Suitcase carry

Use symptoms and your clinician’s guidance to modify rehab or training. The app records what you do; it does not diagnose injuries.

60-second check-in

Voice or tap
Try: “Sleep 7 hours, energy 8, heel 3, shoulder 2, RPE 7, walked 35 minutes.”

Quick readiness

One tap fills sleep, energy, heel and shoulder with editable starting values.

Progress

Stored on this device
Workouts completed

0

Check-ins

0

Latest workout summary

Complete a workout to see your summary.

Recent workout logs

No weights or cardio logged yet.

Recent check-ins

No entries yet.

Data & reminders

Your entries are stored locally in this browser. Export them anytime as CSV for your tracker workbook.

Health Companion

Ask or speak
Ask me about today’s workout, your readiness, or log something by voice.

Quick actions

Automatic notifications

Workout: 11:00 AM
Check-in: 8:00 PM

Tap once to connect this iPhone.

Program start

Choose when Week 1 begins. Your existing workout and check-in records are kept unless you choose Reset Program.

Program Start Date

Automation

Set the times you want this companion to prompt you when the app is open or installed as a PWA. Reliable background push on iPhone requires deployment plus a push-notification backend.