✕
Daily Check-in
Quick scan before your plan generates
Left knee pain
5
No pain
Worst
Right knee pain
2
No pain
Worst
Energy level
7
Exhausted
Excellent
Sleep last night
7
hrs
3h
12h
Generate My Plan →
✕
Log Apple Watch Rings
🔴 Active Cal
🟢 Exercise (min)
🔵 Stand (hrs)
👟 Steps
❤️ Resting HR
😴 Sleep (hrs)
Save Rings
✕
Log Body Stats
⚖️ Weight (kg)
📏 Waist (cm)
📏 Chest (cm)
📏 Hip (cm)
Save Stats
✕
This Week's Schedule
Drag to rearrange — missed days shown in red
Save Schedule
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Past Plans
Tap any date to view that plan
✕
Settings
API Key (server-side)
Your key is stored in
proxy.php
on your server — works on every device automatically. No need to enter it here.
Recovery Phase
Not assessed yet
Based on your physical assessment
🏥 Take / Retake Assessment
Notifications
🔔 Workout reminders
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Install App on iPhone
In Safari: tap Share ↑ → Add to Home Screen → Add. Works offline once installed.
✕
Swap Exercise
AI suggests 3 safe alternatives for the same muscle
✕
⚡ Generate Full Week
AI will create plans for all workout days. Rest days are skipped. Already generated days won't be overwritten.
Default check-in used for future days:
Energy 7/10 · Sleep 7h · LK pain 3/10 · RK pain 1/10
You can edit these before each session.
⚡
Generate This Week
Introduction
Good
morning
🏟️
Football return · Mumbai ·
Phase 1
⚙️
Move
—
Exercise
—
Stand
—
No data today
+ Log
Home
Plan
Stats
Coach
⚠️
Missed session
— tap to rearrange your week
🔥
0
day streak
30.5
BMI ·
log weight to update
📊 Body stats
⌚ Rings
—
—
📋
Tap to plan
This week
Rearrange →
⚡ Week
⚽ Phase 1: Reactivation
Rebuilding bilateral knee strength, losing joint load, upper body & neck mobility.
0/4 milestones
→ Phase 2 next
0
workouts
—
kg lifted
—
knee pain
⚠️
Bilateral knee + back + neck protocol active.
Left ACL mucoid degeneration = highest priority.
⚡
Generate Today
📅 Past
🎯
AI physio ready
Generates a 75-min plan: Foam Roll → Warm-Up → Main → Cool-Down. Personalised to your bilateral knee history and today's check-in.
Current weight
80
kg
This week
0
workouts
Left knee (avg)
—
/10
Volume lifted
—
kg this week
Knee Pain — 7 Days
Training Volume — 7 Days (kg)
⚽ Football Milestones
🏆 Personal Records
Complete workouts to see PRs.
📋 Workout History
No workouts yet.
Left knee risk
Neck protocol
Return timeline
Nutrition
Weekly review
Knee scare
4-week plan
Motivation
↑
1/10
0:00
Warm-Up
📋
✕
📋 Full Plan
← Back to Workout
—
Reps
−
12
+
Weight (kg)
−
0
+
Hold time
30
tap Start to begin
▶ Watch how to perform
📋 Step-by-step instructions
✓ Log Set 1
Skip →
🔄 Swap
End workout
Rest
45
sec
Skip rest →
🏆
Workout Complete!
Back to Home →
—
✕
Videos from YouTube · Tap ✕ to return to workout