Procedure

1. Assess Readiness and Phase Selection

   • Determine if the user is a beginner (start at Phase 1: Activation) or returning to training.
   • Use create_week to initialize the 8-week structure.

2. Define the 8-Week Periodization Follow this structure for session planning:

   • Weeks 1–2 (Activation): 2–3 sets × 12–15 reps (RPE 6). Focus: Motor control and tempo.
   • Week 3 (Strength): 3 sets × 8–10 reps (RPE 7-8). Focus: Increasing load.
   • Week 4 (Deload): 2 sets × 10 reps (RPE 5). Focus: 50% load reduction.
   • Weeks 5–6 (Hypertrophy): 3–4 sets × 10–12 reps (RPE 8). Focus: Volume accumulation.
   • Week 7 (Peak): 3–5 sets × 5–8 reps (RPE 9). Focus: Maximum force.
   • Week 8 (Deload): 2 sets × 8 reps (RPE 6). Focus: Recovery.

3. Core Exercise Selection For each workout created via create_workout, select one exercise from each category:

   • Hip Hinge: Romanian Deadlift (RDL) variations (Kettlebell or Barbell).
   • Hip Extension: Glute Bridge or Hip Thrust variations.
   • Lumbar Stability: Bird-Dog or Plank variations.

4. Implement Coaching Cues Use create_note or the exercise description field in add_exercise to include specific cues based on the research brief:

   • Hinging: "Push hips back toward the wall," "Weight on heels," and "Keep weight shaved to your legs."
   • Extensions: "Drive through the heels," "Coin grab" (glute squeeze), and "Tuck chin and ribs."
   • Stability: "Reach for opposite walls" and "Straight line from heel to shoulder."

5. Apply Progressive Overload & Deloads

   • Progression: In Weeks 2, 3, 5, 6, and 7, increase load by 2.5kg–5kg or increase repetitions.
   • Deload (Weeks 4 & 8): Scale back total sets by 30–50% and reduce intensity to RPE 5-6.

6. Schedule Frequency

   • Use plan_week to schedule sessions 2–3 times per week on non-consecutive days to allow for 48 hours of recovery between posterior chain loads.