Sarah

R&B Coach OS - Client Programme Export
==================================================
Client: Sarah
Goal: Fat Loss
Coach: Rob
Environment: gym
Sessions per week: 3
Calories: 1539 kcal
Current steps: 8000
Step plan: 8000
Latest status: AMBER
Latest score: 2
Latest training action: hold_with_recovery_focus

Progress Review
--------------------------------------------------
Steps: UNKNOWN – No step data available
Calories: UNKNOWN – No calorie adherence data available
Sessions: UNKNOWN – No session completion data available
Recovery: GREEN – Recovery looks stable
Weight Trend: UNKNOWN – No body weight comparison available
Plateau: GREEN – No major plateau pattern detected

Recommended Action: Hold current plan and keep monitoring

Support Flags
--------------------------------------------------
- Client requested extra support
- Nutrition consistency needs improvement
- Session consistency needs improvement

Serious Flags
--------------------------------------------------
- Steps far below target

Coach Notes
--------------------------------------------------
- Overall week was okay but needs support and tighter consistency.
- Adherence and recovery need improving before reducing calories further.
- Recovery or compliance should improve before increasing steps.
- Hold progression this week and bias recovery, exercise quality, and technique.
- Support focus: Client requested extra support
- Support focus: Nutrition consistency needs improvement
- Support focus: Session consistency needs improvement
- Risk factor: Steps far below target
- Client win: progessing steps and training 3 sessions this week
- Client struggle: getting more steps and sleep
- Coach note carried forward: progressed in lifting heavier

Programme Sessions
--------------------------------------------------

Session
~~~~~~~
Cable Chest Press [main]
Base: 3 sets x 8-10 reps
  - Week 1: 3 sets x 8 reps | Start with a weight that leaves 2 to 3 reps in reserve
  - Week 2: 3 sets x 9 reps | Keep the same load if technique stays solid
  - Week 3: 3 sets x 10 reps | If all sets hit the top of the range, increase load next time by 2.5 to 5%
  - Week 4: 2 sets x 8 reps | Deload week: reduce load by 10 to 15% and focus on clean form

Lat Pull Down [main]
Base: 3 sets x 8-10 reps
  - Week 1: 3 sets x 8 reps | Start with a weight that leaves 2 to 3 reps in reserve
  - Week 2: 3 sets x 9 reps | Keep the same load if technique stays solid
  - Week 3: 3 sets x 10 reps | If all sets hit the top of the range, increase load next time by 2.5 to 5%
  - Week 4: 2 sets x 8 reps | Deload week: reduce load by 10 to 15% and focus on clean form

Incline Push Up [main]
Base: 3 sets x 8-10 reps
  - Week 1: 3 sets x 8 reps | Own the movement and stop 1 to 2 reps before form breaks
  - Week 2: 3 sets x 9 reps | Add 1 rep per set where possible
  - Week 3: 3 sets x 10 reps | When all sets reach the target, progress to a harder variation or add load
  - Week 4: 2 sets x 8 reps | Deload week: reduce total volume and leave plenty in the tank

Seated Cable Row [main]
Base: 3 sets x 8-10 reps
  - Week 1: 3 sets x 8 reps | Start with a weight that leaves 2 to 3 reps in reserve
  - Week 2: 3 sets x 9 reps | Keep the same load if technique stays solid
  - Week 3: 3 sets x 10 reps | If all sets hit the top of the range, increase load next time by 2.5 to 5%
  - Week 4: 2 sets x 8 reps | Deload week: reduce load by 10 to 15% and focus on clean form

Dead Bug [rehab]
Base: 3 sets x 10-12 reps
  - Week 1: 3 sets x 10 reps | Prioritise control and pain-free range
  - Week 2: 3 sets x 11 reps | Add reps only if symptoms stay settled
  - Week 3: 3 sets x 12 reps | Slightly slower tempo or a longer pause, not just more load
  - Week 4: 2 sets x 10 reps | Deload week: reduce volume and keep movement crisp

Pallof Press [rehab]
Base: 3 sets x 10-12 reps
  - Week 1: 3 sets x 10 reps | Prioritise control and pain-free range
  - Week 2: 3 sets x 11 reps | Add reps only if symptoms stay settled
  - Week 3: 3 set

... (truncated — open file for full programme)

No account yet. Generate a setup link to invite this client to set a password.

The client has not completed their nutrition preferences yet. They can fill these in via the Nutrition section of their portal.

No quick workouts generated yet. This section will populate when the client uses the Quick Workout feature in their portal.

No programme sessions completed yet. This section will populate when the client logs sessions from their portal.

No training sessions logged yet. Sessions appear here when the client logs workouts from their portal.