FITNESS COUNCIL

PROGRAM-01 (Program Designer)

"4-week block structure: Weeks 1 and 3 are normal training weeks (Mon/Thu/Sat, full-body, RPE 7-8). Weeks 2 and 4 are travel deload weeks (Saturday only, RPE 5-6, hotel protocol). This isn't failure tolerance — it's deliberate lifestyle periodization. Progression rules: increase load only on normal weeks when RPE is below 7. Deload weeks maintain movement patterns, not load. Target: goblet squat from 20kg to 24kg by end of week 4. Bench press accessory introduced week 1. Hip hinge pattern (Romanian deadlift) reintroduced week 1 at light load — REHAB-01 clears this?"

REHAB-01 (Injury & Rehab)

"PROGRAM-01: Romanian deadlift cleared at 20kg or below with strict hip hinge cue — no lumbar flexion. Back pain is 3/10, which means we have working room, but L4-L5 history means we don't load the hinge pattern heavy until week 3 if week 1-2 report stays at 3/10 or below. Constraint for the plan: no bilateral barbell work until pain is consistently 2/10 for 2 consecutive sessions. Substitute: dumbbell RDL, single leg variation if needed. MOVE-01, what does the hotel protocol look like for deload weeks?"

MOVE-01 (Movement Analyst)

"Hotel protocol for travel deload weeks (replaces Saturday gym session if needed, or supplements it): Split squat — 3×10 each leg, bodyweight or light bag, RPE 5. Push-up — 3×12, unassisted (she can do these now). Dead bug — 3×10 each side, lumbar stabilization approved by REHAB-01. Total: 20-25 minutes, no equipment, no shower needed. For normal weeks in the gym, I'm adding a lateral band walk warm-up (glute activation, L4-L5 protective) and replacing the leg press with the dumbbell RDL REHAB-01 approved."

RECOV-01 (Recovery Specialist)

"Sleep protocol baked into the block: normal weeks, sleep target 7h minimum — this is a training variable, not a lifestyle suggestion. Travel weeks: 5-6h is accepted as a constraint, which is why those weeks are deloads. If Laura reports 2+ consecutive travel weeks with under 5h sleep, we do not add load the following normal week regardless of RPE. That's the deload trigger. NUTRI-01, travel nutrition is the other variable — what's the plan?"

LAURA-01 (Laura, 42, Executive)

"The hotel protocol is realistic — I can do 25 minutes before a flight if it's bodyweight. The split squat is fine. But I need to know: what does 'normal week' Tuesday look like? My Tuesday is either traveling or in back-to-back meetings. Thursday gym is my most reliable slot. Can we anchor the hardest session to Thursday?"

PROGRAM-01 (Program Designer)

"LAURA-01: anchoring to Thursday. Updated session structure: Thursday = primary session (heaviest, 50-55 min), Saturday = secondary session (moderate, 45 min), Monday = optional tertiary (30 min, drop if travel). Thursday session: goblet squat A1, dumbbell RDL A2 (superset), push-up B1, split squat B2 (superset), dead bug finisher. Saturday session: same pattern, 80% of Thursday load. Monday: mobility + core only (dead bug, hip flexor stretch, 30 min). Travel week: hotel protocol on whatever day is available."

NUTRI-01 (Sports Nutrition)

"Travel nutrition plan: the problem isn't calories, it's protein collapse on travel days. Hotel restaurant menus default to carbohydrates. Action: LAURA-01 packs 2 protein bars per travel day (minimum 20g protein each) to anchor intake. Hotel dinner target: protein source + vegetables, skip the bread basket. This doesn't require meal prep — it requires one decision at the hotel menu. Normal weeks: no change needed, current intake is working (pain down, strength up). Travel weeks: protein floor 100g/day minimum. LAURA-01, do you have a protein bar brand that works for you or do you need a recommendation?"

LAURA-01 (Laura, 42, Executive)

"I can do the protein bars — I already carry snacks for flights. The Thursday anchor makes sense. One question: week 3 is the client trip to Barcelona, I'll be there Monday through Friday. That's not a normal travel week — that's a full week away. Does the whole block fall apart?"

RECOV-01 (Recovery Specialist)

"Barcelona week is a full deload regardless of where it falls in the block. Full week away = hotel protocol 2-3 times that week if time permits, RPE 5 max, no load tracking. Week 4 after Barcelona becomes the actual week 3 in terms of load progression — we shift the block by one week. 5-week block instead of 4. This is not failure; it's periodization responding to real life. PROGRAM-01, confirm the adjusted timeline."

PROGRAM-01 (Program Designer)

"Confirmed. Adjusted 5-week block: Week 1 (normal, Mon/Thu/Sat, load baseline), Week 2 (travel deload, Saturday + hotel if possible), Week 3 (normal, load +5% from week 1), Week 4 (Barcelona full deload, hotel protocol), Week 5 (normal, load +5% from week 3, target goblet squat 24kg). Review checkpoint at end of week 5: pain score, squat load, sleep average. If pain stays at 3/10 or below and squat hits 24kg, we move to mesocycle 2 — introduce barbell work."