The app's progression boils down to 3 simple lists with rules connecting them. Think of it like 3 tabs in a spreadsheet.
One row per exercise. Hundreds of entries eventually. Each exercise knows what it builds on and what it pairs well with — that's how the app creates individualized progressions.
Key concept: Users start with single exercises. As they master them, the app introduces paired exercises (synergistic combos) for more benefit in the same time.
The if/then rules that drive the whole app. Confirmed with Faith, Mar 22.
Window: 8am – 6pm only (desk hours)
Frequency: 2–4 nudges per day, user selects during onboarding
Spacing: At least 2 hours between nudges
Timing: Placed in calendar gaps (15+ min free)
Each nudge contains: 1 exercise + 1 insight + feedback prompt
Concern filter: Only exercises matching user's onboarding concerns
Daily variety: Different exercise each day — no repeats day-to-day, even if not yet "learned"
Within a day: Same exercise for all nudges that day (reinforcement)
Setting aware: Picks exercises matching practical setting (Standing/Seated for office hours)
Swap button: User can tap "Swap today's focus" to get a different exercise (user-initiated, not automatic)
After every nudge: "How did you find this?" → Easy / Challenging but doable / Couldn't complete
Level up: Two "Easy" responses in a row → advance to next progression step (or next exercise if at highest step)
Stay course: "Challenging but doable" → keep current progression step
Dial back: "Couldn't complete" → offer easier variation or step back one progression level
Exercise learned: "Easy" twice at the highest progression step → exercise mastered, rotate out
Prerequisites: Don't assign an exercise until its "Builds On" exercise is learned
Paired exercises: After a user has learned several single exercises, introduce synergistic pairs (e.g., Hip Flexor Stretch + Glute Bridge together)
Insights: One per nudge, matched to the exercise and user's concerns. Short (2–3 sentences). Evidence-based with citations.
Sarah, 42, desk job. Picked "back pain" and "better posture" at onboarding. Chose 3 nudges/day.
9:15am — Nudge 1 during meeting gap. "Stand up, clasp hands behind your back, squeeze shoulder blades. 20s, 3 times."
Insight: "Sitting rounds your shoulders ~2mm per hour. What you just did reverses that."
Feedback: Challenging but doable
12:30pm — Nudge 2 at lunch. Same exercise, different insight.
3:45pm — Nudge 3. Same exercise. Feedback: Challenging but doable
Different exercise — still targets back pain. All 3 nudges today are Seated Spinal Twist.
Insight: "Your thoracic spine was designed to rotate 35°. Most desk workers manage about 15°."
Feedback: Easy, Challenging but doable, Easy
New exercise. Desk-friendly — she can do it without leaving her chair.
All 3 nudges: Easy. Two "Easy" in a row → progression advances to next step.
App picks Cat-Cow (great for back pain). But Sarah's at the office — no floor space.
She taps "Swap today's focus" → app picks Wall Angels (Standing) instead.
Setting filter kicks in on swap, picks from same concern pool.
Sarah has done 5+ different exercises. Milestone unlocked.
Shoulder Shrugs fully learned (Easy at highest progression step).
Thoracic Rotation unlocks (its prerequisite Cat-Cow was learned on Day 10).
Sarah has learned several single exercises. App introduces her first pair:
Hip Flexor Stretch + Glute Bridge (antagonist pairing — open then activate)
Same nudge, two exercises, still under 3 minutes total.
Status: Tab 1 drafted (250 exercises), Tab 2 confirmed, Tab 3 sample done
Next: Aunt reviews exercise database. Then we build.