Prompt an AI with:
"Generate a workout plan as JSON with this exact schema:
{
"workouts": [
{
"name": "Exercise Name",
"group": "group name",
"purpose": "rehab|strength|sport",
"source": "your-source-name",
"description": "brief description"
}
],
"weeklyPlan": {
"monday": {
"label": "Day Theme",
"location": "gym|home|soccer|bike|rest",
"sections": [
{ "name": "Phase Name",
"workouts": ["Exercise Name", ...] },
{ "name": "Another Phase",
"workouts": ["Exercise Name", ...] }
]
},
...through sunday
}
}
Notes:
- Use 'sections' to group workouts into training
phases (Movement Prep, Strength, Cooldown, etc.)
- OR use flat 'workouts' array if phases not needed
Rules:
- Every workout name in weeklyPlan MUST have a
matching entry in the workouts array
- Valid groups: Range of Motion / Stretching,
Quad Strengthening, Straight Leg Raises,
Bridging, Hip Strengthening, Ankle Strengthening,
Core Stability, Balance / Proprioception,
Gait Training, Step Exercises,
Hinging / RDL Variations, Lunges, Squats,
Monster Walks, Lower Extremity Reaches,
Plyometric, Upper Body, Cardio
- Valid purposes: rehab, strength, sport
- Valid locations: gym, home, soccer, bike, rest
- Return ONLY valid JSON, nothing else"
Duplicate Check
Your assistant sees today's workout plan, your completion progress, and the last 7 days of activity. It remembers past conversations through a knowledge base that updates when you tap "New chat." Tap "Log Day" on the Today tab to save what you completed — this feeds into the assistant's memory so it can track your progress over time.