🎓 Facilitator Onboarding

Welcome to Fit Kaki. This guide takes you from acceptance to your first solo class.

Welcome aboard! You're joining Singapore's only gym dedicated to progressive strength training for seniors. This onboarding will take approximately 5 days. By the end, you'll be confidently delivering the Fit Kaki programme on your own.

"It's not about making uncle into a professional athlete. It's about making invisible strength decline visible, measurable, and reversible."

— The Fit Kaki Mission

Why "Facilitator," Not "Trainer"

At Fit Kaki, the programme is the product — not the person delivering it. You are a Fitness Program Facilitator: you deliver the Fit Kaki programme as designed by our Director of Fitness, Razif Yusoff.

This means every client gets the same proven, science-backed experience, regardless of which facilitator runs their session. It's what makes our model repeatable and our outcomes consistent.

✅ You DO

Deliver the Fit Kaki 6 exercises as designed
Follow the V1–V5 progression ladder
Run the standard session structure
Log every session in the Fit Kaki app
Conduct Strength Age Assessments
Ask for referrals naturally after sessions
Refer to in-studio physio for pain/injury concerns

❌ You DON'T

Design custom exercise programmes
Substitute or skip any Fit Kaki 6 exercises
Run cardio, tai chi, yoga, or other modalities
Promise specific outcomes with timelines
Diagnose or treat injuries
Change the programme without discussing with Razif

Grey areas? Client has a specific limitation, wants something outside the programme, or needs a regression? Discuss with Razif first. Document any approved modifications.

Self-Study

📅 Days 1–2 · Before your first session

📖 Read These First

Trainer Cheat Sheet — Quick reference for all 6 exercises, progressions, cues
Client Exercise Card — What each client receives (printable)

🎯 The Fit Kaki 6

Our entire programme is built on 6 foundational exercises, each with 5 levels of progression (V1–V5). Every session, every client, these 6 exercises — progressed appropriately.

#	Exercise	Pattern	Real-Life Benefit
1	Bench Press	Upper Push (Horizontal)	Pushing doors, getting up from floor
2	Overhead Press	Upper Push (Vertical)	Reaching high shelves
3	Row	Upper Pull (Horizontal)	Posture, anti-hunch
4	Pullover	Upper Pull (Vertical)	Mobility, core stability
5	Squat	Lower Push	Independence, toileting
6	Deadlift	Lower Pull / Hinge	Lifting groceries, grandkids

Progression rule: Master all 3 sets × 12 reps with good form at current variation before advancing to next level.

📋 Session Structure

Phase	Duration	What
Warm-up	5 min	Light movement / mobility
Main Session	25–30 min	6 exercises × 3 sets × 12 reps
Cool-down	5 min	Gentle stretches / breathing

🎥 Watch All 8 Training Videos

These videos are recorded by Razif (Director of Fitness). Watch all of them and practise the movements yourself.

Warm-up SequenceWatch first — every session starts here

1. Bench Press V1–V5Upper Push (Horizontal)

2. Overhead Press V1–V5Upper Push (Vertical)

3. Row V1–V5Upper Pull (Horizontal)

4. Squat V1–V5Lower Push

5. Deadlift V1–V5Lower Pull / Hinge

6. Pullover V1–V5Upper Pull / Stretch

Stretching / Cool-downEvery session ends here

Programme Walkthrough with Razif

📅 Day 3 · 1-hour video call

📞 What This Covers

The Fit Kaki philosophy — why these 6 exercises, why V1–V5
Deep dive into progressions and regressions
Walk through each current client's status (exercises, variation level, notes)
How to handle common scenarios (client in pain, client wants to skip an exercise, new client first session)
Your questions — anything from the videos or reading

Come prepared. Watch all 8 videos and read the cheat sheet before this call. Have your questions ready — Razif's time is valuable and this is your one deep-dive session.

App Training

📅 Day 3 · 30 minutes (after Razif call)

📱 Fit Kaki App — clients.fitkaki.com

You'll log every session here. What you'll learn:

Viewing the daily schedule
Opening a client's profile
Logging sets, reps, and weights for each exercise
Adding session notes
Viewing client history

📊 Strength Age Assessment — saa.fitkaki.com

You'll run assessments for new clients and periodic re-assessments:

Taking front + side photos
Entering grip strength measurement
Understanding the Strength Age Index (SAI) result
Generating and sharing PDF reports

Studio Orientation

📅 Day 4 · At Eunos studio

🏋️ Get Familiar

Studio layout — where everything is
Equipment check — benches, dumbbells, grip dynamometer
Meet the in-studio physio team (Alif & wife)
Practise the full session flow with equipment (run yourself through all 6 exercises)
Test both apps on the studio tablet/phone

Physio partnership: We have a husband-and-wife physiotherapy team in-studio. If a client mentions pain, discomfort, or has a mobility issue beyond your scope — refer them. This is a strength, not a limitation.

First Supervised Session

📅 Day 5 · Your first real class

👀 How It Works

You run the session — warm-up, all 6 exercises, cool-down
A founder observes (not intervening unless needed)
Quick debrief afterwards — what went well, adjustments
If confident: you're solo from session 2 onwards 🎉

💬 Talking to Clients

✅ Say This	❌ Not This
"Our programme is built around 6 foundational strength exercises, each with 5 levels"	"I can design something special for you"
"We track your Strength Age so you can see measurable improvement"	"Give me 6 weeks and you'll walk confidently"
"Most clients see improvement within the first few months"	Any specific timeline promises
"We have a physio in-studio who can help with that"	Diagnosing or treating a condition

You're Live! 🎉

📅 Day 5+ · Ongoing

🔄 Your Ongoing Responsibilities

Deliver sessions per the schedule
Log every session in the app immediately after
Flag any client concerns to founders
Ask for referrals naturally: "Do you have any friends or family who might benefit from this?"
Keep it professional — you represent Fit Kaki

🆘 When to Escalate

Client reports pain during exercise → stop the exercise, refer to physio
Client wants to cancel / unhappy → listen, then notify founders
Client asks for something outside the programme → acknowledge, explain the Fit Kaki approach, escalate if needed
You can't make a scheduled session → notify founders ASAP

🏠

Resistance Band Home Workout (Optional Client Programme)

💪 What Is This?

An optional at-home programme for clients who want additional homework between Fit Kaki sessions — or when they're travelling. All exercises are designed to be performed seated for maximum safety.

Clients can purchase their own resistance band from Decathlon or any sports store.

🎥 Training Video

Watch Razif demonstrate all 5 exercises:

Resistance Band WorkoutAll 5 seated exercises demonstrated

📋 The 5 Exercises

#	Exercise
1	Banded Row
2	Banded Leg Press
3	Banded Chest Press
4	Banded Bicep Curl
5	Banded Shoulder Press

⚙️ Prescription

Band: Thinnest band — 5kg resistance (up to 15kg for experienced clients)
Reps: 8–12 repetitions per exercise
Sets: 2 total sets
Position: All exercises are seated (safer for seniors)

When to recommend: This is designed as additional homework between Fit Kaki sessions (optional) or for clients who travel frequently. It is NOT a replacement for the in-studio programme — it's a complement.

Key Contacts

Who	Role	Contact For
Razif Yusoff	Director, Fitness & Social Impact	Programme questions, exercise progressions, client concerns
Zulfadli (zzag)	Director, Strategic & Systems	Scheduling, apps, operations, admin
Alif	In-studio Physiotherapist	Client pain/injury referrals