Today’s session
Lower Body
Lower Body
Strength
Back Squat4 × 6
Romanian Deadlift3 × 8
Walking Lunge3 × 12
Fuelling today
1,840kcal
DemoSample client, sample numbers. Macros land here straight from Nutricheck so
you are not reading them off WhatsApp.
Back Squat
Coach form guideBrace hard before you descend, knees tracking over the toes. Control the way down, then drive through mid‑foot.
Try itTap a set, or hit Log set. Tap a logged set again to undo it.
Great North Run
24
Days to race
Week 3 of 6
Tuesday, intervals
6 × 800 m
Warm up10 min easy
Main set6 × 800 m @ 4:15 /km
Recovery90 s jog
Sunday, long run
16 km steady
Target pace5:30 /km
Est. time1 h 28 m
42 kmThis week
4Sessions
3Weeks left
DemoEndurance sits in its own place, structured properly, rather than typed out
as a block of text next to the gym work.
Saturday 23 August
82.4kg
−0.6 kg this week
7Weigh ins
3.1 kgTotal down
12Sessions
Today’s session
Lower Body Strength
3 exercises, about 45 min
DemoOne weight, one line, no spreadsheet. Photos and measurements slot in beside
this in the full build.
Riley Boertien Fit
Clients
5 online
3 need you
2 on track
The whole pointEvery client on one screen. Tap one and it opens where it sits,
you never leave this page and you never log in as them.
Sunday, plan writing
This week
DemoWrite the week here, publish it, and it is on their phone. Copy last week
forward and change what needs changing.