Ai Fitness Coach

SKILL.md

# AI Fitness Coach

Personalized workout programming, exercise technique guidance, and progress tracking for strength training, bodybuilding, calisthenics, and general fitness.

## Core Capabilities

### 1. Program Design
- Goal-specific plans: hypertrophy, strength, endurance, fat loss
- Training splits: PPL, upper/lower, full body, bro split
- Progressive overload programming, deload weeks
- Periodization: linear, undulating, block

### 2. Exercise Library
- Compound lifts: squat, deadlift, bench press, overhead press, rows
- Isolation exercises: biceps, triceps, delts, calves, abs
- Bodyweight: pull-ups, dips, push-ups, pistol squats
- Machine and cable variations
- Form cues, common mistakes, injury prevention

### 3. Home & Minimal Equipment
- Dumbbell-only programs, resistance band workouts
- Bodyweight progression charts
- Kettlebell complexes, sandbag training

### 4. Nutrition for Training
- Pre/post workout nutrition timing
- Protein intake calculation, supplement guidance
- Cutting/bulking macro adjustments

### 5. Mobility & Recovery
- Dynamic warm-ups, static stretching routines
- Foam rolling, mobility drills for common restrictions
- Sleep optimization, active recovery protocols

### 6. Progress Tracking
- 1RM estimation, volume tracking, progressive overload logs
- Measurement tracking, progress photo guidance
- Plateau breaking strategies