📝 Assignment #12 – Full Client Program Design
Title: “Create a 6-Week Personalized Calisthenics Plan for a Beginner Client”
Objective:
To simulate real-world coaching by designing a complete beginner calisthenics program based on client goals, ability, and constraints.
Client Profile:
- Name: Alex (30 years old)
- Background: Sedentary office worker, no previous training
- Goals: Lose fat, improve posture, gain basic strength
- Limitations: Tight hips and shoulders, mild lower back discomfort from sitting long hours
- Equipment: No access to gym; only a yoga mat and a sturdy chair
Instructions:
Design a 6-week program that includes:
- Overview Page
- Weekly schedule (3–4 training days per week)
- Weekly goals or focus points
- Training Details
- Daily workouts: Warm-up, main exercises (with sets/reps/rest), cooldown
- Progression each week (volume, difficulty, technique)
- Modifications for posture/mobility issues
- Lifestyle Guidance
- Basic recovery and sleep suggestions
- 3–5 posture improvement tips or habits
- Optional: A few beginner-friendly nutrition principles or hydration reminders
- Include brief notes explaining your coaching logic:
- Why you selected specific movements
- How the program addresses Alex’s posture and strength goals
- Any precautions taken due to his lower back issues
- Format:
Submit in Google Docs or PDF. - Deadline:
Submit within 7 days of receiving this assignment.
Evaluation Criteria:
- Program structure and personalization
- Safety and appropriateness for the client
- Clarity and practicality of training instructions
- Demonstration of all previous assignments in a real-world coaching scenario