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%

Today’s plan

RPE 5–6

Warm-up

5–7 min bike / elliptical + readiness check

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.”

Progress

Stored on this device
Workouts completed

0

Check-ins

0

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.

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.