Workout Sessions

Session structure, tracking, and coach guidance.

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Session Flow

┌─────────────────────────────────────────────────────────────────┐
│                    WORKOUT SESSION STRUCTURE                     │
├─────────────────────────────────────────────────────────────────┤
│                                                                  │
│  ┌─────────────────────────────────────────────────────────────┐│
│  │ PHASE 1: WARM-UP (5-15 minutes)                     [SAGE] ││
│  ├─────────────────────────────────────────────────────────────┤│
│  │ • General warm-up: 3-5 min light cardio                    ││
│  │ • Dynamic stretching: Movement prep for session            ││
│  │ • Activation: Target muscle group activation               ││
│  │ • Warm-up sets: 2-3 progressive sets for first exercise    ││
│  └─────────────────────────────────────────────────────────────┘│
│                              │                                   │
│                              ▼                                   │
│  ┌─────────────────────────────────────────────────────────────┐│
│  │ PHASE 2: MAIN WORKOUT (30-60 minutes)               [MAX]  ││
│  ├─────────────────────────────────────────────────────────────┤│
│  │ • Compound movements first (highest neurological demand)   ││
│  │ • Isolation exercises after                                ││
│  │ • Accessory work last                                      ││
│  │ • Progressive overload tracking per set                    ││
│  └─────────────────────────────────────────────────────────────┘│
│                              │                                   │
│                              ▼                                   │
│  ┌─────────────────────────────────────────────────────────────┐│
│  │ PHASE 3: COOL-DOWN (5-10 minutes)                   [SAGE] ││
│  ├─────────────────────────────────────────────────────────────┤│
│  │ • Light cardio: 2-3 min to lower heart rate                ││
│  │ • Static stretching: Target worked muscle groups           ││
│  │ • Optional: Foam rolling, mobility work                    ││
│  │ • Session rating: Energy, difficulty, satisfaction         ││
│  └─────────────────────────────────────────────────────────────┘│
│                                                                  │
└─────────────────────────────────────────────────────────────────┘

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Warm-Up Protocol (Sage)

Based on ACSM and NSCA guidelines.

Component	Duration	Purpose	Examples
General Warm-up	3-5 min	Increase core temperature	Light jog, bike, jump rope
Dynamic Stretching	3-5 min	Movement prep, ROM activation	Leg swings, arm circles
Activation	2-3 min	Target muscle activation	Band pull-aparts, glute bridges
Warm-up Sets	2-3 sets	Prepare for working weight	50% × 8, 70% × 5, 85% × 3

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Main Workout Structure (Max)

Order	Exercise Type	Example	Sets × Reps
1	Primary Compound	Squat, Bench, Deadlift	4 × 5-8
2	Secondary Compound	Romanian Deadlift, Rows	3-4 × 8-12
3	Isolation	Curls, Extensions, Raises	3 × 10-15
4	Accessory/Core	Planks, Farmer Carries	2-3 × varies

Exercise Ordering Principles

• Highest neurological demand first (when fresh)
• Large muscle groups before small
• Multi-joint before single-joint
• Weakest/priority muscles early in session

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Cool-Down Protocol (Sage)

Component	Duration	Purpose	Examples
Light Cardio	2-3 min	Lower heart rate	Walking, slow cycling
Static Stretching	3-5 min	Improve flexibility	Hold stretches 15-30 sec
Mobility Work	2-3 min	Address tight areas	Foam rolling
Session Rating	1 min	Collect feedback	Energy, difficulty, mood

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Session Feedback Collection

After each session, collect data for adaptive learning:

POST-SESSION FEEDBACK:
├── Overall Energy (1-10)
├── Perceived Difficulty (1-10)
├── Exercise-specific feedback
│   ├── Reps completed vs target
│   ├── RIR (Reps in Reserve) per set
│   └── Any pain or discomfort
├── Session Satisfaction (1-10)
└── Notes (optional text)

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Set Tracking

Metrics Captured Per Set

Metric	Description
Target Reps	What the plan prescribed
Completed Reps	What the user actually did
Target Weight	Planned load
Completed Weight	Actual load used
RIR	Reps in Reserve (0-5)
RPE	Rate of Perceived Exertion (1-10)
Notes	Pain, form issues, etc.

Set Types

Type	Description
Warmup	Progressive lighter sets
Working	Main working sets at target intensity
Dropset	Reduced weight continuation
AMRAP	As many reps as possible

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Coach Handoffs

Session Phase	Coach	Responsibility
Warm-up	Sage	Movement prep, activation cues
Main Workout	Max	Exercise guidance, form cues
Between Sets	Max	Rest timing, next set prep
Cool-down	Sage	Stretching, recovery guidance
Completion	Personality	Celebration, summary