YOUR NEXT SESSION
Train with intention.
Your next session is ready when you are.
Workout completion
0%
Not started yetSteps
No Health data
Import in MoreSleep
No Health data
Import in MoreRecovery
No Health data
Import in MoreToday’s strength session6 exercises · 58 min
WEEK 1 · SESSION 1 · ABOUT 58 MIN
Heavy glutes + quads
2 min easy rebounder or walk · hip circles · 10 bodyweight squats · 2 light ramp-up sets before hip thrusts.
HOW TO READ THE PLAN
Every line is actionable.
4 × 6–8 = four working sets of six to eight reps. 3-1-1-1 = 3 sec lower, 1 sec stretch/pause, 1 sec lift, 1 sec squeeze. 8 RPE means stop with about two good reps left.
Health snapshotAdd data when ready
BODY DATA
No check-ins yet
Your weight, measurements, photos, and trends will appear after your first private check-in—nothing is being guessed or pre-filled.
Adapt today’s workoutTime + soreness
ADAPTIVE SESSION PLANNER
What can your body and calendar support?
Choose your real constraints; Body Compass protects consistency without pretending every day is a max-effort day.
Heavy glutes + quads
You have the time and no reported restriction—run your planned foundational strength session.
This adapts the session choice—not medical guidance. Pain, injury, or new symptoms deserve qualified clinical advice.
Daily readiness & nutrition20-second check-in
DAILY COACH
Train to your recovery, not just your calendar.
Complete a 20-second check-in. Apple Health data will strengthen the recommendation when imported.
Train, but keep 1–2 reps in reserve and skip any optional finishers if energy drops.
DAILY NUTRITION