New: Your body. One body shows what you trained lately and where you're training around pain. It's on your home screen now. Setup is quicker. A lift you type is kept even if you don't pick a match, Start over clears your answers, and you can start Day 1 straight from your week. Swipe left to remove an exercise, hold to move it. Each day has a weight slider. The recap shows where your sets went, and 45 or 60 minutes at check-in now trims the session.

Log every set, and when something hurts the plan works around it. This update: a day you import keeps its own name, so your Pull Grip day stays Pull Grip. Plyometrics can go before lifting, with intervals as a cardio pick and four more jumps to draw on. The build screen says back what you told it, the body map reacts when you tap it, and every choice in setup gives a tick. Plus small fixes to the week screen on smaller phones.

Onboarding is one screen shorter. The question about exercises from a physio is no longer a step you pass through. It is a link at the foot of the routine screen, so you open it only if you have a sheet to add. Two reminders in the first week after you set up. Both are scheduled on your phone and nothing is sent from a server. Swapping or adding a lift during a session now asks first when that lift is already in today's session, instead of running it twice.

Onboarding is shorter. It ends on your plan now instead of two more screens after it. The welcome screen shows the body map, so you can see what the app does before you start. Bigger tap targets on the check-in pain scale and the undo control in a workout. "Why is this app called Kingtide?" moved to You > Help.

Ease-back ladder improved to be more in sync with how your body feels, and a few UX polish items

Bands are now one of the things you can say you own, and band movements stay out of your warm-up if you never said you had one. Fixed: swapping a lift around a sore area could hand back a lift the session was already running. Your check-in answer now reaches the day it asks about. On a photographed sheet, a drill you add reads as an addition instead of an edit, and the sheet keeps the order your physio wrote it in.

Tap Start and the workout starts on your Apple Watch too, so your heart rate and calories actually get recorded. Unlock your Watch first, and allow Health access on it the first time. Build your week the way you train: add a day, drop one, or reorder them without losing logged sessions. A day can be a run or your physio work. Past workouts now lead with what the session came to, with the lift-by-lift record a tap away.

Swiping between exercises works again. On any card long enough to scroll, swipes were being eaten, which is why it felt random: it depended on the lift's set count and on whether the watch reminder was up. That reminder now clears as soon as you log your first set. Sheets close when you swipe down anywhere on them, not just the grab handle. Equipment reads "Machines & cables" now, cables were always in there. The extras question offers running or cardio, which is what it already built.