How To Use

Daily

1. Open /fitness.
2. Check today's session and readiness.
3. Answer the trainer questions honestly.
4. Do the planned workout, a modified version, mobility, recovery, or intentional rest.
5. Log what actually happened.

Phase 1 rule

For the first 4 weeks, success is finishing sessions feeling better, looser, and more capable. Do not chase exhaustion.

Weekly

1. Review completion, energy, food, sleep, soreness, pain, and hockey recovery.
2. Pick one adjustment.
3. Set the next week's expectation.
4. Keep what worked and shrink what failed.

When Supernova adapts the plan

Use the answers in check-ins.md and the rules in readiness-rules.md.

The system should adjust:

• Load.
• Volume.
• Intensity.
• Exercise substitutions.
• Mobility emphasis.
• Nutrition prompts.
• Recovery and sleep priorities.