today’s work

response check

morning baseline — todayHow your back felt this morning before meaningful activity. This automatically finalizes yesterday’s response. pre-session baseline 0How it feels immediately before today’s training. peak pain 0 resolution minutesMinutes after the trigger until symptoms returned to your pre-session baseline. Enter 0 if nothing increased. familiar pressure responseAcross the entire training bout—rehab, cardio, upper body, and the immediate post-workout period. prone tolerance

today’s session made me sit or lie down today’s session symptoms lasted over 1 hour symptoms affected my sleep last night woke with mechanical aftermath from yesterday

workload + notes

cardio minuteslumbar-demanding setsreps

notes

changes save automatically

12-week plan

protocol position

set the date you began day 1. changing it moves the day labels; it never advances your phase automatically.

protocol start dateaudit note

global rules

phase gate

progress is manual. red blocks advancement; yellow means hold or reduce. a blocked gate can be overridden only with explicit confirmation and an audit note.

trends

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history

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clinician summary

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