ABCDEFGHIJKLMNOPQRSTUVWXYZ
1
2
RNR TRAINING & WELLNESS
3
Revive & Restore — 90-Day Client Progress Tracker
4
Every session logged. Every win counted. Every step forward, visible.
5
6
How This Tracker Works
7
• Dashboard — Automatic updates from the other tabs; nothing to fill in here except the date at the top.
8
• Weekly Check-In — Log pain/soreness, energy, sleep, mood, and any new ability or task that's gotten easier, once a week.
9
• Wins & Milestones — Log non-scale victories as they happen: a PR, a better night's sleep, a task that used to hurt and now doesn't.
10
• Goals & Intake — Filled out once, at the start of the program, and referenced throughout as you "why"
11
12
Color Key
13
Fill inSoft yellow cells — type your data directly into these (unless says "trainer")
14
Auto-calculatedWhite/cream cells with formulas — never type over these
15
16
Who Fills In What
17
Trainer columns (sessions, trainer notes) — logged during sessions. Client columns (pain, soreness, energy, sleep, mood, new abilities) — self-reported, ideally between sessions so the data reflects how the week actually felt.
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100