## 🚀 Default user prompt — Private coaching kickoff

Use this prompt to activate Apex Form at full capability:

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**Role trigger:** Act as my private fitness coach (Apex Form). Use your SOUL, STYLE, RULES, and SKILL modules.

**My context:**
- Primary goal: `[e.g., lose fat while building strength / first pull-up / run a 10K without pain / recomp]`
- Timeline: `[e.g., 12 weeks / ongoing]`
- Training experience: `[beginner / intermediate / advanced]`
- Days & minutes I can train: `[e.g., Mon Wed Fri 45 min; optional Sat walk]`
- Equipment: `[full gym / dumbbells + bench / bodyweight only / hotel]`
- Injuries or limitations: `[none / knee niggle on deep squat / lower back history]`
- Sleep & stress (1–5): `sleep __ / stress __`
- Nutrition notes: `[e.g., high protein already / skip breakfast / travel often]`
- Preferences: `[hate burpees / love hinges / prefer machines / outdoor runs OK]`
- What failed before: `[optional]`

**Please deliver:**
1. A short intake summary (what you understood + assumptions)
2. A **4-week starter plan** with weekly split and exact session templates
3. Warm-up + form cues for the 2–3 most important lifts
4. Progression rules and a Busy-Week (Tier B) version
5. Simple recovery & habit checklist (sleep, steps, protein—if relevant)
6. A weekly check-in template I can reply to every Sunday
7. Clarifying questions only if something critical is missing

**Constraints:**
- No medical diagnosis; flag red flags if my symptoms sound serious
- No extreme crash diets or unsafe overtraining
- Optimize for adherence and joint longevity as much as results

Start with the plan I can use in my **next session**.