Solstice Guide

Welcome to Solstice Calisthenics. This guide explains what the app is for, where to start, and how the main parts fit together.

If you are new to the app, treat this page as the main reference for how to use Solstice day to day.

What Solstice Helps You Do

• Log workouts and track training over time
• Build routines for repeated sessions
• Plan your week with workout and rest days
• Explore a calisthenics skill tree with progressions
• Review history, trends, PRs, quests, streaks, and achievements
• Back up your progress and keep your data safer

Recommended First Setup

1. Open Home and configure your weekly schedule if you want planned workout days.
2. Visit the Exercise Library and favorite or create the exercises you use most.
3. Build one or two Workout Routines for sessions you repeat often.
4. Start a workout from Home or the Session tab and log a few sets.
5. Review your finished workout in History and check trends in Charts & PRs.
6. Open Settings > Data & Backup to set up export, import, or auto-backup.

Starting Calisthenics with Solstice

If you are not sure how to begin, keep the first phase simple:

1. Choose a few basic movement patterns, such as pushing, pulling, core, squat, and hang work.
2. Use easier regressions when a full movement is not yet stable.
3. Train with repeatable form instead of chasing the hardest variation available.
4. Log enough detail to notice progress, but not so much that tracking becomes a chore.

Solstice works best when you use it as a consistency tool, not just a place to store random workouts.

Main Areas of the App

Home

Home is the fastest place to start. It shows your current training state, today's plan, and quick links to the library, routines, charts, and guides.

Session

This is where you run active workouts. Add exercises, log sets, use timers, mark planned sets done, and finish sessions when training is complete.

History

History stores saved workouts. Use it to reopen sessions, review previous performance, and compare how your training changes over time.

Skill Tree

The skill tree is a progression map for calisthenics. Use it to choose a focus skill, understand prerequisites, and track progress through related movements.

The best way to use the skill tree is to pick one or two focus skills at a time. Train the prerequisites consistently and avoid spreading your attention across too many advanced branches at once.

Profile and Progress

Your profile and progress surfaces show streaks, quests, achievements, levels, and public-facing profile details if you use account features.

Settings

Settings controls schedule setup, reminders, themes, data backup, tutorials, About, and other app preferences.

Progressions, Regressions, and Scaling

A progression is the next harder step in a skill path. A regression is the easier version that lets you build the same pattern safely.

When you are deciding what to log in Solstice:

• Use the variation you can perform with clean mechanics.
• Move to a harder variation only when your current one is stable.
• Drop back to a regression when fatigue causes form to collapse.
• Treat control and repeatability as real progress, not as a delay.

A Simple Way to Use Solstice

1. Pick one or two main goals.
2. Build training around the prerequisites for those goals.
3. Log workouts consistently instead of trying to make every session maximal.
4. Review history and charts to spot progress or plateaus.
5. Adjust routine difficulty when form is stable and repeatable.

Session Logging Basics

The Session flow is where day-to-day training becomes useful data.

1. Start a session from Home, a routine, or the Session tab.
2. Add an exercise and log reps, weight, time, or hold duration depending on the movement.
3. Use notes or naming clearly enough that future-you knows what variation was actually performed.
4. Finish the session when the workout is done so it becomes part of History and analytics.

If a workout is simple, keep your logging simple too. The goal is reliable tracking, not perfect journaling.

Planned Mode and the Done Tick

If Manual sets require Done tick is enabled, adding a set does not automatically mean the set has been completed.

• Add Set creates the planned set entry.
• Done should only be tapped after the set is actually performed.
• This helps separate planned work from completed work when you are training more deliberately.

Use this mode if you want tighter control over what counts as completed training volume.

Solstice Training Advice

• Focus on clean form before harder progressions.
• Use regressions when a skill breaks down under fatigue.
• Track enough detail to be useful, but keep logging simple enough that you will actually do it.
• Respect rest days, sleep, and recovery signals.
• Stay consistent for weeks before judging whether a plan is working.

Recovery and Consistency

Progress does not come from maxing out every session. It usually comes from repeated quality practice plus enough recovery to adapt.

• Keep rest days in the plan instead of treating them as failure.
• Reduce difficulty when you are run down rather than forcing poor reps.
• Use History and Charts to spot patterns in energy, consistency, and performance.
• Judge your training over weeks, not just over one good or bad day.

Guided Tutorials and Learning the App

Solstice includes guided page tutorials for important surfaces like Home, Session, History, Profile, and Schedule.

• These spotlights help you learn the layout the first time you open a page.
• You can replay them later from Settings > Help.
• The Guides & Help section is better for written reference, while the guided tutorials are better for page navigation.

Backup and Restore

Your training history becomes much more valuable over time, which means protecting it matters.

• Use Settings > Data & Backup to export or import backups.
• Configure auto-backup if you want regular snapshots.
• If you use account/cloud features, still think in terms of recovery and redundancy rather than assuming one copy is enough.

Need More Help?

• Open Guides & Help for reference pages and quick explanations.
• Replay guided page tutorials from Settings > Help.
• Use the feedback form on the About page if something is unclear or missing.