Training around an injury

Tell the coach where it hurts and it becomes a restriction rather than a note you have to remember yourself.

• Affected movements are substituted out of your program.
• Progression caps are applied, landing on real gym increments.
• Phase-matched prehab drills join your warm-up.
• A stretching routine appears on rest days.
• A three-tap weekly check-in tightens, loosens, or resolves the restriction.

Every adjustment made under a restriction says why it was made.