12-WEEK SIGNATURE PROGRAMME
Thirteen weeks.
Structured. Progressive.
Measured.
Week 0 is the diagnostic. Weeks 1–12 are the programme. Every week is different. Every week is deliberate. You leave with a data report.
12
TOTAL WEEKS
5
SESSIONS / WEEK
2
TRACKS AVAILABLE
2
EVOLVE SCORE POINTS
12-WEEK SIGNATURE PROGRAMME
One direction.
WEEKLY RHYTHM
The same structure,
every week.
Sun
Check-in fires — 8pm
Automated. 5 minutes. Covers sleep, energy, stress, sessions, nutrition, weight, mood, flag.
Mon
Coach review and response
Aida reviews your data and responds with coaching notes and any programme adjustments. Within 24 hours without exception.
1–5
You train
Five sessions. In the app. Log weights as you go. Everything is tracked.
Sat
Athletic Flow session
The same format every Saturday for 12 weeks. Mixed modality, unilateral-heavy. Timed from week 1, retested at week 12.
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