// Data for Trainer Mike — realistic exercise content for client Jane Doe

const CLIENT = {
  name: 'Jane Doe',
  age: 34,
  initials: 'JD',
  goalNote: 'Build full-body strength + lose 8 lbs by July',
  nextWorkout: 'Tue, Apr 30 · 10:00 AM',
  paymentStatus: 'Paid through May 12',
  phone: '(415) 555-0142',
  joined: 'Sep 2024',
};

const FLOW_SECTIONS = [
  { id: 'pre',     name: 'Pre-Workout',      depth: 1, est: '5 min',  count: 3,  flagged: true,  blurb: 'Notes, mood & energy check-in' },
  { id: 'warmup',  name: 'Warmup',           depth: 2, est: '8 min',  count: 4,  flagged: false, blurb: 'Dynamic mobility + activation' },
  { id: 'main',    name: 'Main Sets',        depth: 3, est: '32 min', count: 5,  flagged: false, blurb: 'Strength + power circuits' },
  { id: 'cool',    name: 'Cool Down / Stretch', depth: 2, est: '7 min', count: 4, flagged: false, blurb: 'Static stretches + breathing' },
  { id: 'post',    name: 'Post Workout',     depth: 2, est: '3 min',  count: 2,  flagged: false, blurb: 'Recovery + feedback' },
];

// MGJA: Muscle Group / Joint / Attribute
const EXERCISES = [
  {
    id: 'ex1',
    name: 'Goblet Squat',
    detail: 'Kettlebell at chest, spinated grip',
    tempo: '3-1-1-0',
    rest: '60s',
    mg: ['Quads', 'Glutes', 'Core'],
    j:  ['Knee', 'Hip'],
    a:  ['Weight Bearing', 'Balance'],
    flagged: true,
    flagNote: 'Watch knee tracking — slight valgus on rep 3 last session',
    targetSets: 4,
    sets: [
      { reps: 12, weight: 25, done: true,  rpe: 6 },
      { reps: 10, weight: 30, done: true,  rpe: 7 },
      { reps: 10, weight: 30, done: false },
      { reps: 8,  weight: 35, done: false },
    ],
  },
  {
    id: 'ex2',
    name: 'Alternating Side Lunge',
    detail: 'Kettlebell at chest, slow eccentric',
    tempo: '3-0-1-0',
    rest: '45s',
    mg: ['Glutes', 'Adductors', 'Quads'],
    j:  ['Hip', 'Knee'],
    a:  ['Balance', 'Weight Bearing'],
    flagged: false,
    targetSets: 3,
    sets: [
      { reps: 10, weight: 20, done: false },
      { reps: 10, weight: 20, done: false },
      { reps: 10, weight: 20, done: false },
    ],
  },
  {
    id: 'ex3',
    name: 'Single-Arm DB Row',
    detail: 'Bench-supported, neutral grip',
    tempo: '2-1-1-0',
    rest: '60s',
    mg: ['Lats', 'Rhomboids', 'Biceps'],
    j:  ['Shoulder', 'Elbow'],
    a:  ['Grip', 'Stability'],
    flagged: false,
    targetSets: 3,
    sets: [
      { reps: 12, weight: 25, done: false },
      { reps: 10, weight: 30, done: false },
      { reps: 10, weight: 30, done: false },
    ],
  },
  {
    id: 'ex4',
    name: 'Half-Kneeling Press',
    detail: 'Single dumbbell, 3-sec eccentric',
    tempo: '3-0-1-0',
    rest: '45s',
    mg: ['Shoulders', 'Triceps', 'Core'],
    j:  ['Shoulder', 'Elbow'],
    a:  ['Stability', 'Anti-Extension'],
    flagged: false,
    targetSets: 3,
    sets: [
      { reps: 10, weight: 15, done: false },
      { reps: 10, weight: 15, done: false },
      { reps: 8,  weight: 17.5, done: false },
    ],
  },
  {
    id: 'ex5',
    name: 'Dead Bug + Reach',
    detail: 'Slow tempo, ribs down',
    tempo: '2-2-2-0',
    rest: '30s',
    mg: ['Core', 'Hip Flexors'],
    j:  ['Spine', 'Hip'],
    a:  ['Anti-Extension', 'Coordination'],
    flagged: false,
    targetSets: 3,
    sets: [
      { reps: 8, weight: 0, done: false },
      { reps: 8, weight: 0, done: false },
      { reps: 8, weight: 0, done: false },
    ],
  },
];

const WARMUP = [
  { id: 'w1', name: 'World’s Greatest Stretch', detail: '5 each side, slow', targetSets: 1 },
  { id: 'w2', name: 'Glute Bridge March',       detail: '12 reps, 2-sec hold', targetSets: 2 },
  { id: 'w3', name: 'Band Pull-Apart',          detail: '15 reps, light band', targetSets: 2 },
  { id: 'w4', name: 'Cat-Cow + T-Spine Reach',  detail: '8 each direction', targetSets: 1 },
];

const COOLDOWN = [
  { id: 'c1', name: '90/90 Hip Stretch',        detail: '45 sec each side', targetSets: 2 },
  { id: 'c2', name: 'Couch Stretch',            detail: '60 sec each side', targetSets: 1 },
  { id: 'c3', name: 'Doorway Pec Stretch',      detail: '45 sec each side', targetSets: 1 },
  { id: 'c4', name: 'Box Breathing',            detail: '4-4-4-4, 5 rounds', targetSets: 1 },
];

const POST = [
  { id: 'p1', name: 'Hydration + Protein',      detail: '20g whey within 30 min', targetSets: 1 },
  { id: 'p2', name: 'Session Feedback',         detail: 'How did it go?', targetSets: 1 },
];

const PRE = [
  { id: 'pr1', name: 'Notes',  icon: 'notes' },
  { id: 'pr2', name: 'Mood',   icon: 'mood' },
  { id: 'pr3', name: 'Energy', icon: 'energy' },
];

const PAST_NOTES = [
  { date: 'Apr 24', note: 'Felt strong on rows; kept goblet squat at 30# — form clean.', flag: false },
  { date: 'Apr 22', note: 'Lower back tight after warmup. Subbed deadbugs for planks.',   flag: true  },
  { date: 'Apr 19', note: 'Great session, hit all top sets. Cleared for progression.',    flag: false },
  { date: 'Apr 17', note: 'Slept 5h, energy low. Reduced load 20%. Mood: 3/5.',           flag: false },
];

const WORKOUT_HISTORY = [
  { date: 'Apr 24, 2026', name: 'Lower Body + Core',  duration: '52 min', completion: 100, mood: 4, energy: 4 },
  { date: 'Apr 22, 2026', name: 'Push + Pull',        duration: '48 min', completion: 92,  mood: 3, energy: 3 },
  { date: 'Apr 19, 2026', name: 'Full Body Strength', duration: '55 min', completion: 100, mood: 5, energy: 4 },
  { date: 'Apr 17, 2026', name: 'Conditioning',       duration: '38 min', completion: 80,  mood: 3, energy: 2 },
  { date: 'Apr 15, 2026', name: 'Lower Body + Core',  duration: '50 min', completion: 100, mood: 4, energy: 4 },
  { date: 'Apr 12, 2026', name: 'Push + Pull',        duration: '47 min', completion: 100, mood: 4, energy: 5 },
];

const HEALTH_HISTORY = {
  conditions: [
    { label: 'L4-L5 disc bulge (2021)', severity: 'monitor', note: 'No active pain, avoid loaded spinal flexion' },
    { label: 'Right knee — meniscus repair (2019)', severity: 'cleared', note: 'Full ROM, no restrictions' },
    { label: 'Mild asthma', severity: 'monitor', note: 'Inhaler on hand for HIIT days' },
  ],
  metrics: [
    { label: 'Resting HR',       value: '62 bpm', trend: 'down' },
    { label: 'Weight',           value: '148 lbs', trend: 'down' },
    { label: 'Body fat',         value: '24%',    trend: 'down' },
    { label: 'Sleep avg',        value: '7.2 h',  trend: 'up'   },
  ],
  meds: ['Albuterol (PRN)', 'Vitamin D'],
};

const GOALS = [
  { id: 'g1', name: 'Lose 8 lbs',           target: 'by Jul 1', progress: 0.45, unit: '3.6 / 8 lbs' },
  { id: 'g2', name: 'Bodyweight push-ups',  target: '15 reps',  progress: 0.66, unit: '10 / 15' },
  { id: 'g3', name: 'Squat 1RM',            target: '135 lbs',  progress: 0.78, unit: '105 / 135' },
  { id: 'g4', name: 'Run 5K under 28:00',   target: '< 28:00',  progress: 0.30, unit: '30:42' },
];

const PROGRAMS = [
  { id: 'pg1', name: 'Foundations Phase 2', weeks: '4 / 6', sessions: '3×/week', active: true },
  { id: 'pg2', name: 'Glute & Posterior Chain Block', weeks: 'Up next', sessions: '3×/week', active: false },
];

const ASSESSMENTS = [
  { date: 'Apr 1, 2026', name: 'Functional Movement Screen', score: '17 / 21', flag: false },
  { date: 'Apr 1, 2026', name: 'Body Composition (InBody)',  score: '24% BF',   flag: false },
  { date: 'Mar 15, 2026', name: 'Squat 1RM Test',            score: '105 lbs',  flag: false },
  { date: 'Mar 1, 2026',  name: '5K Time Trial',             score: '30:42',    flag: true  },
  { date: 'Feb 20, 2026', name: 'Posture Assessment',        score: 'Anterior pelvic tilt', flag: true },
];

Object.assign(window, {
  CLIENT, FLOW_SECTIONS, EXERCISES, WARMUP, COOLDOWN, POST, PRE,
  PAST_NOTES, WORKOUT_HISTORY, HEALTH_HISTORY, GOALS, PROGRAMS, ASSESSMENTS,
});