market context
AI workflow tools keep shifting from chat windows toward daily operating layers.
The demo agent would compress broad market noise into one positioning note, then return attention to today's plan.
mock wearable sample · synthetic baseline analysis
synthetic hypertrophy and tennis scenario — local demo planner, no server save
| 01 | 哑铃肩推 push primary | 4×8–10 RPE 7–8 |
| 02 | 引体向上 | 4×6–10 RPE 8 |
| 03 | 坐姿划船 | 4×10–12 RPE 7–8 |
| 04 | 高位下拉 accessory, light | 3×10–12 RPE 6–7 |
| 05 | Face Pull ⚡ tennis-shoulder protection · mandatory | 3×12–15 light |
| 06 | 二头弯举 | 3×10–12 RPE 7 |
| 01 | 臀推 Hip Thrust ⚡ highest glute ROI | 4×8–12 RPE 8 |
| 02 | 保加利亚分腿蹲 3 sets/leg, quality > quantity | 3×10/leg RPE 7–8 |
| 03 | 罗马尼亚硬拉 RDL | 3×8–10 RPE 7–8 |
| 04 | 侧弓步 ⚡ tennis lateral movement | 3×10/side RPE 6–7 |
| 05 | 坐姿腿弯举 | 2×10–12 RPE 7 |
| 01 | 绳梯脚步训练 | 5–8 min focused |
| 02 | 侧向跳 ⚡ fills plyometrics gap | 3×5/side max |
| 03 | 药球正手旋转抛 | 4×6/side max |
| 04 | 药球反手旋转抛 | 4×6/side max |
| 05 | 跪姿旋转 | 3×8/side RPE 7 |
| → | warm-up (mandatory) dynamic stretch · rotator cuff · split-step prep | 10 min required |
| → | stack after tennis Face Pull×3 + band external rotation×2, that's it | optional |
| ✗ | NOT after tennis B glutes · C power · plyometrics | forbidden |
| this week | recommended order | key note |
|---|---|---|
| 3d · 1 tennis | T→A→B | leg day at least 1 day after tennis |
| 4d · 1 tennis | A→T→B→Crecommended | put C 2+ days after tennis |
| 4d · 2 tennis | T→A→T→B | ≥1 day between tennis sessions |
| 5d · 2 tennis | A→T→B→C→T | 1 full rest before final tennis |
| B+C back-to-back | ✗ avoid | both heavily tax the lower body |