Sarah

R&B Coach OS - Client Programme Export
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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
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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
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- Client requested extra support
- Nutrition consistency needs improvement
- Session consistency needs improvement

Serious Flags
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- Steps far below target

Coach Notes
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- 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
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Session
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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)

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