The purpose of this Quick Start Guide (QSG) is to guide H2F Practitioners in gaining more advanced knowledge of features available in the Workout Builder. This includes customizing a workout, as well as building super sets, set progressions, and circuit categories. Practitioners can use this guide to advance their capabilities and create a variety of different workouts and programs that best suit their needs. 

Table of Contents

1. Customizing Programs
2. Building Supersets
3. Creating Advanced Set Progressions
4. Creating Circuit Categories

Customizing an Athletes’ Program:

Step One: On the homepage, select Program Builder, then Athletes.

Step Two: You will be brought to a new page with a new set of menus and options. Select Athletes.          

Step Three: Select the user from the training group for which you would like to modify their program.

Step Four: You will be brought to the athlete's page of programs they are assigned to. This page will allow you to select a program and make modifications.

1. Start Date: To change the program for a certain date, use the start date option to find the date.

2. Edit Athlete's Day: Click on the day to edit the program for this specific athlete's program.

3. Add Day: To add a day, click on the add day button and select the date you would like to add.

Step Five: Choose the customize option after selecting a day you would like to modify.  Make the necessary changes and your athlete's program will be customized specific to their account.  Save.

1. Lock Icon: The lock icon to the right of the circuit/exercise name means that is has not been customized for that athlete.  Once you have made modifications, that icon will disappear.

2. Customize Program: Make the modifications that you would like.  You will then notice the customized circuit/exercise icon has changed.  This means it is customized for that athlete.

Building a Superset:

A Superset is two or more exercises in an alternating sequence performed back-to-back with no rest in between. Supersets are often used in a push-pull workout, such as an alternating bench press and pull downs. They can only be used with in a circuit that has an AABB structure.

To create a Superset:

Step One: Go to your Program and create a Circuit with Exercises. If your Circuit is in AB AB order, use the dropdown menu to set the order to AA BB.

AA BB Order:

Step Two: Add the first exercise of Superset if not done so already.

Click on the three dots icon on the far right of the exercise you would like in the Superset.
Step 3: Select the Make Superset button. The Exercise you selected this for will automatically placed inside of the Superset

Step 4: Move Exercises into the Superset, by selecting the move option and placing them into the Superset. Supersets can be sorted up or down by selecting and moving Exercises. Supersets can also be moved within the Circuit. 

Step 5: Superset with new Exercise added onto the first:

Step 6: To remove the Superset (un-link superset) remove all of the Exercises from the Superset.

Creating Advanced Set Progressions:

Step 1: On the homepage, click on Program Builder, which is located on the left-hand menu.

Step 2:  You will be brought to a new page with a new set of menus. Select, Library, then Circuit, then select the Circuit you want to edit. Once you are in the circuit, add or select the Exercise you want to create a Set Progression for. 

Step 3:  Once you have clicked on the exercise you want to edit, click on the three dots on the top right. 

Step 4:  The three dots will bring up a menu - at the top of it select “Create Set Progression.”

Step 5: Select the first exercise rep in the progression to edit. 

Step 6:  You can choose the reps and the weight for this exercise. You can also add notes to appear for your user and can copy or delete this set as needed.

Step 7: Since we want this to be an advanced set progression, we changed the # of reps to decrease for each set and also increase the weight.

When you are done editing your final set in the progression, save in the top right. 

You have now created a set progression that can be moved around in a program!

Creating Categories:

Step 1: Go to the Admin Portal and click on Settings => Training => Circuit Category.

Step 2: You will be brought to a new page with a list of Categories that you have created previously. To create a new category, click on +New.

Step 3: You will be brought to a new page to complete information for your new category. Enter the Title of the category you are creating and click Save to save all changes.

Step 4: A confirmation message will appear to inform you that your item was successfully created. Your new category will now appear on the Category list.