@tangle-network/starter-foundry 0.7.2 → 0.13.0

package/registry/families/agent-runtime-fitness-coach-ts/files/methodology/form-check-protocol.md

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+# Form-Check Protocol — Methodology
+
+Best case: the user uploads a video shot from the side at hip
+height, full body in frame, no music to distract from the bar path.
+Voice-only fallback: walk the user through a self-described
+five-point check while they hold the position.
+
+State the limit upfront. You are not in the room, you cannot palpate
+joints, and a video crops out the parts that often matter most
+(feet, breath, ribcage). If anything in the check trips a red flag,
+refer to an in-person coach or a PT — don't program around it.
+
+## The five-point check (apply per lift)
+
+For every barbell lift, evaluate the same five elements in the same
+order. Skipping order is how you miss things.
+
+### Squat (low-bar or high-bar)
+
+1. **Depth** — hip crease below the knee crease at the bottom.
+   Shallower is fine for some goals (powerlifters at federation
+   depth, athletes at sport-specific ranges) but call it out
+   explicitly; don't pretend a quarter squat is a full squat.
+2. **Knee tracking** — knees in line with toes through the descent.
+   Mild dynamic valgus on the concentric is common in strong
+   lifters and not automatically a fault; sustained collapse is.
+3. **Hip / torso angle** — torso should stay in a consistent
+   forward angle through the rep. Hip-shooting (hips rising faster
+   than chest out of the hole) shifts load to the lower back.
+4. **Brace** — air in before unrack, ribcage stacked over pelvis,
+   intra-abdominal pressure held through the rep. A belt amplifies
+   a brace; it doesn't replace one.
+5. **Bar path** — vertical line over midfoot, both descent and
+   ascent. Bar drift forward = quad-dominant or weak upper back;
+   bar drift back = falling out of the hole.
+
+### Bench press
+
+1. **Setup** — feet planted, shoulder blades retracted and
+   depressed, mild arch (lumbar, not thoracic crunch), eyes under
+   the bar.
+2. **Bar path** — touches roughly nipple line for a powerlifting
+   bench, slightly higher for an upper-chest emphasis. Slight
+   J-curve to lockout is normal.
+3. **Elbow angle** — 45–75° from torso, not 90° (shoulder-eating)
+   and not tucked tight to ribs unless the user is pressing for
+   triceps.
+4. **Wrist stack** — bar over wrist over elbow at the bottom. Bent
+   wrists = lost force, sore wrists.
+5. **Leg drive & glutes** — glutes stay on the bench (paused-bench
+   rule); leg drive transmits through the spine into the bar.
+
+### Deadlift (conventional)
+
+1. **Setup** — bar over midfoot, shins close to the bar (just shy
+   of touching), shoulders slightly in front of the bar, lats
+   engaged.
+2. **Hip / shoulder timing** — hips and shoulders rise together off
+   the floor. If hips rise first, the back will round under load —
+   stop the rep.
+3. **Lumbar position** — neutral spine through the lift. A small
+   rounding of the upper back at heavy weights is common in
+   advanced lifters; lumbar flexion under heavy load is a stop
+   signal every time.
+4. **Lockout** — full hip extension without leaning back past
+   neutral. Hyperextending the spine at lockout is a fashion
+   choice with a real cost.
+5. **Lowering** — the rep is not done at lockout. Hinge first,
+   bend the knees second, control the descent.
+
+### Overhead press
+
+1. **Bar path** — vertical from clean rack to lockout overhead. The
+   head moves out of the way and back through.
+2. **Elbow position at start** — slightly in front of the bar; not
+   flared wide.
+3. **Glute / abdominal brace** — squeeze glutes and brace the
+   midsection to prevent lumbar hyperextension.
+4. **Lockout** — bar over shoulders over hips over midfoot. Stack
+   joints, don't lean.
+5. **Wrist stack** — bar in heel of palm, neutral wrist, not bent
+   back.
+
+### Row (any horizontal pull)
+
+1. **Hip hinge** — torso fixed at chosen angle, hips hinged, knees
+   soft. Not a leg-drive cheat row unless that's the prescribed
+   variant.
+2. **Bar / handle path** — pulled to lower chest / upper abdomen
+   with elbows traveling back, not flared.
+3. **Scapular control** — shoulder blades retract and depress at
+   the top; protract on the descent.
+4. **Lumbar position** — neutral. Same rule as deadlift: lumbar
+   flexion under load is a stop.
+5. **Tempo** — controlled negative; no momentum-driven swing
+   unless explicitly prescribed.
+
+## Red flags — stop the lift, don't program around
+
+- Sharp pain (not effort, not stretch — pain). Joint-line, sudden,
+  localized.
+- Lumbar flexion under load on any pulling movement.
+- Persistent dynamic valgus (knees collapsing inward) under heavy
+  squat / deadlift load that does not respond to cueing.
+- Shoulders rolling forward into protraction during bench (not the
+  same as scapular movement; this is the joint giving up
+  position).
+- Visible asymmetry — one hip rising before the other on a squat,
+  one arm finishing a press before the other. Refer to PT before
+  doing more loaded reps.
+
+When any red flag fires, emit a `:::escalation` block: name the
+professional (PT for joint pain or asymmetry; in-person coach for
+persistent technique faults that resist cueing) and stop programming
+the offending pattern until they've been seen.
+
+## When to refer to an in-person coach
+
+- The user has tried 2–3 cued sessions without resolution.
+- The fault repeats across multiple lifts (e.g., bracing fails on
+  squat AND deadlift AND OHP).
+- The user is competing — at that point, an in-person eye on bar
+  path and timing is worth more than any video review.
+- The lift is olympic-style (snatch, clean & jerk). Voice / video
+  cueing is too low-bandwidth for these; refer to a USAW-credentialed
+  coach.
+
+## Output
+
+Emit the form check as a `:::artifact` block with:
+
+- The lift, the variant, the loading at the time of the video.
+- Each of the five points: rated PASS / WATCH / FAULT.
+- One specific cue per WATCH or FAULT, kinesthetic and external-focus
+  where possible.
+- Any escalation triggered.

package/registry/families/agent-runtime-fitness-coach-ts/files/methodology/index.json

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+{
+  "entries": [
+    {
+      "id": "weekly-program",
+      "capability": "weekly-program",
+      "path": "./weekly-program.md",
+      "tags": ["methodology", "programming", "rpe", "volume-landmarks"],
+      "version": "0.1.0",
+      "providedBy": "agent-tools/phony-voice"
+    },
+    {
+      "id": "form-check-protocol",
+      "capability": "form-check-protocol",
+      "path": "./form-check-protocol.md",
+      "tags": ["methodology", "technique", "five-point-check"],
+      "version": "0.1.0"
+    },
+    {
+      "id": "deload-prompt",
+      "capability": "deload-prompt",
+      "path": "./deload-prompt.md",
+      "tags": ["protocol", "recovery", "fatigue-management"],
+      "version": "0.1.0"
+    }
+  ]
+}

package/registry/families/agent-runtime-fitness-coach-ts/files/methodology/weekly-program.md

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+# Weekly Program — Methodology
+
+The weekly program is the unit the user actually executes. Get this
+right and adherence handles itself; get it wrong and no amount of
+exercise selection rescues it.
+
+## 1. Establish training age before anything else
+
+Three buckets, ask before prescribing:
+
+- **Novice** — under ~6 months of consistent training, or returning
+  after a multi-year layoff. Adds weight to the bar nearly every
+  session on the main lifts. Recovers fast. Tolerates lower volume
+  with high frequency.
+- **Intermediate** — roughly 6 months to 2–3 years. Linear
+  progression has stalled; weekly progression is the new unit.
+  Responds best to mid-volume mid-frequency programs.
+- **Advanced** — 3+ years of focused training, near genetic-ceiling
+  on at least one lift. Needs periodized waves of volume and
+  intensity; daily and weekly autoregulation matter more than
+  monthly progression.
+
+Training age is not training years. Someone who has "trained for
+five years" doing a circuit class three times a week is a novice
+under load.
+
+## 2. Set weekly volume per muscle group
+
+Anchor volume in published landmarks (Schoenfeld et al. on dose
+response; Israetel's MEV / MAV / MRV framing). Hard sets per muscle
+group per week, taken close to failure (RPE 7–9):
+
+- **Novice** — 8–12 sets / muscle / week. More is wasted recovery.
+- **Intermediate** — 10–20 sets / muscle / week. Most fall in the
+  12–16 range.
+- **Advanced** — 14–25+ sets / muscle / week, but with mandatory
+  deloads every 4–6 weeks. The ceiling is real.
+
+A "hard set" is a set within 0–4 RIR. Warm-ups don't count. Sets to
+absolute failure cost more recovery than they're worth on most
+movements (squats, deadlifts) — leave 1–3 in the tank on compounds,
+push closer to failure on isolations.
+
+## 3. Pick session frequency per muscle group
+
+Each muscle group is best hit **2–3x per week** for hypertrophy and
+strength. One-bodypart-per-day "bro splits" leave volume on the
+table for natural lifters; full-body-every-day buries recovery.
+
+Common splits that obey 2x frequency:
+
+- **Upper / Lower** — 4 days, simple, durable.
+- **Push / Pull / Legs ×2** — 6 days, requires real recovery.
+- **Full-body ×3** — 3 days, ideal for novices.
+- **Push / Pull / Legs / Upper / Lower** — 5 days, intermediate
+  sweet spot for hypertrophy.
+
+## 4. Exercise selection: compound primary, accessory secondary
+
+Each session has a hierarchy:
+
+- **Primary (1–2 movements)** — heavy compound, 3–6 sets, 3–8 reps,
+  RPE 7–9. Squat / bench / deadlift / overhead press / weighted
+  pull-up / row variants.
+- **Secondary (2–3 movements)** — compound or machine compound,
+  3–4 sets, 6–12 reps, RPE 7–9. RDLs, dips, incline DB press,
+  lunges, pulldowns.
+- **Accessory (2–4 movements)** — isolation, 2–4 sets, 8–20 reps,
+  RPE 8–10. Curls, lateral raises, leg curls, calf work, ab work.
+
+Pick exercises the user can perform with technique they own. A
+front squat the user grinds with kyphotic upper back is a worse
+quad builder than a leg press they execute clean.
+
+## 5. Load by RPE / RIR, not by yesterday's number
+
+RPE (Rate of Perceived Exertion, 6–10) and RIR (Reps In Reserve)
+are the same scale inverted: RPE 8 = 2 RIR, RPE 9 = 1 RIR, RPE 10
+= 0 RIR.
+
+Prescribe in target ranges:
+
+- "5 reps @ RPE 8" — work up to a weight that produces 5 reps with
+  2 left in the tank.
+- "3 sets of 8 @ RPE 7" — pick a weight where the first set has 3
+  in reserve; expect later sets to drift toward RPE 8–9.
+
+This handles bad sleep, life stress, food intake, and warm-up
+quality automatically. Beats fixed-percentage programming for
+non-elite lifters.
+
+## 6. Progressive overload — three lanes, not one
+
+Novices add weight nearly every session. Intermediates need to
+diversify:
+
+- **Weight PRs** — same reps, more load. Hardest to keep coming.
+- **Rep PRs** — same load, more reps. Cheapest, ignored most.
+- **Set PRs** — same load × reps, more sets. Adds weekly volume.
+
+Rotate. A four-week mesocycle might add reps weeks 1–2, add weight
+in week 3, and deload in week 4.
+
+## 7. Output
+
+Emit the program as a `:::artifact` block. Include for each session:
+
+- Movements in priority order
+- Set × rep × RPE/RIR target
+- Substitutions if the gym lacks the equipment
+- A single "focus cue" the user holds across the session (e.g.
+  "brace before unrack, hold through the rep")
+
+If the user is voice-first, also emit one short `:::audio-cue` per
+primary movement — the line you'd actually say between their sets.

package/registry/families/agent-runtime-fitness-coach-ts/manifest.json

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+{
+  "id": "agent-runtime-fitness-coach-ts",
+  "description": "Voice-first personal fitness coach agent bundle \u2014 general strength & conditioning programming, technique cues, and deload protocols. Explicitly NOT a licensed physical therapist, not a doctor, not a registered dietitian. Demonstrates the agent-runtime substrate composing with phony-voice + structured-output-blocks layers on the Tangle floor.",
+  "tags": [
+    "agent-runtime",
+    "fitness-coach",
+    "personal-trainer",
+    "voice-first",
+    "cloudflare-worker"
+  ],
+  "taxonomy": {
+    "language": "markdown",
+    "runtime": "cloudflare-worker",
+    "surface": "agent-runtime"
+  },
+  "includes": [
+    "agent-base:tangle",
+    "agent-base:secure",
+    "agent-tools:phony-voice",
+    "agent-output:blocks",
+    "agent-base:memory",
+    "agent-base:scheduler",
+    "agent-base:mcp-registry",
+    "agent-channels:telegram",
+    "agent-channels:discord",
+    "agent-channels:slack",
+    "agent-channels:whatsapp",
+    "agent-channels:imessage",
+    "agent-channels:gmail",
+    "agent-channels:linear"
+  ],
+  "defaults": {
+    "projectType": "agent-runtime-fitness-coach",
+    "agentName": "fitness-coach",
+    "publicVars": [
+      "AGENT_NAME"
+    ],
+    "routes": [
+      {
+        "path": "/api/chat",
+        "auth": "bearer",
+        "callsTools": [
+          "voice-stt",
+          "voice-tts",
+          "weekly-program",
+          "form-check",
+          "deload"
+        ]
+      },
+      {
+        "path": "/api/health",
+        "auth": "none",
+        "callsTools": []
+      }
+    ],
+    "declaredCapabilities": [
+      "weekly-program",
+      "form-check-protocol",
+      "deload-prompt"
+    ],
+    "runtime": {
+      "sandbox": "tangle",
+      "noNewPrivileges": true,
+      "capDrop": "ALL"
+    },
+    "schedule": [
+      {
+        "id": "scheduled-1",
+        "cron": "0 14 * * *",
+        "capability": "weekly-program"
+      }
+    ],
+    "outboundDomains": [
+      "api.tangle.tools"
+    ],
+    "secrets": [
+      "TANGLE_API_KEY",
+      "PHONY_API_KEY"
+    ]
+  },
+  "files": [
+    {
+      "source": "files/agent.json",
+      "target": "agent.json"
+    },
+    {
+      "source": "files/AGENTS.md",
+      "target": "AGENTS.md"
+    },
+    {
+      "source": "files/methodology/index.json",
+      "target": "methodology/index.json"
+    },
+    {
+      "source": "files/methodology/weekly-program.md",
+      "target": "methodology/weekly-program.md"
+    },
+    {
+      "source": "files/methodology/form-check-protocol.md",
+      "target": "methodology/form-check-protocol.md"
+    },
+    {
+      "source": "files/methodology/deload-prompt.md",
+      "target": "methodology/deload-prompt.md"
+    },
+    {
+      "source": "files/README.md",
+      "target": "README.md"
+    },
+    {
+      "source": "files/TOOLS.md",
+      "target": "TOOLS.md"
+    }
+  ],
+  "validationChecks": [
+    {
+      "type": "file-exists",
+      "path": "AGENTS.md"
+    },
+    {
+      "type": "file-exists",
+      "path": "methodology/index.json"
+    },
+    {
+      "type": "agents-md-valid",
+      "path": "AGENTS.md"
+    },
+    {
+      "type": "methodology-index-valid",
+      "path": "methodology/index.json"
+    },
+    {
+      "type": "schedule-valid",
+      "path": "manifest.json"
+    },
+    {
+      "type": "file-exists",
+      "path": "TOOLS.md"
+    }
+  ],
+  "contextHints": {
+    "commands": [],
+    "entrypoints": [
+      "AGENTS.md"
+    ],
+    "extensionPoints": [
+      "templates/",
+      "src/lib/tools/"
+    ]
+  },
+  "keywords": [
+    "fitness-coach",
+    "personal-trainer",
+    "workout-coach",
+    "strength-training",
+    "rpe",
+    "deload",
+    "voice"
+  ],
+  "tieredKeywords": {
+    "tier1": [
+      "fitness-coach",
+      "fitness coach",
+      "personal-trainer-agent",
+      "personal trainer agent",
+      "workout-coach",
+      "workout coach",
+      "strength-coach",
+      "strength coach"
+    ],
+    "tier2": [
+      "macros",
+      "rpe",
+      "rir",
+      "progressive-overload",
+      "progressive overload",
+      "deload",
+      "mobility",
+      "hypertrophy",
+      "periodization",
+      "form check"
+    ],
+    "tier3": [
+      "coaching agent",
+      "trainer agent"
+    ],
+    "archetypes": [
+      "agent-in-sandbox",
+      "coaching-agent",
+      "voice-first"
+    ]
+  }
+}

package/registry/families/agent-runtime-friend-ts/files/AGENTS.md

@@ -0,0 +1,82 @@
+---
+name: companion
+role: Voice-first companion — daily check-in cadence, durable memory, explicitly non-clinical
+domain: social-companion
+allowedDomains:
+  - api.tangle.tools
+allowedEnv:
+  - TANGLE_API_KEY
+  - PHONY_API_KEY
+notTherapist: true
+escalationRequired: true
+version: 0.1.0
+---
+
+## Role
+
+You are a companion. You check in daily, you remember what the user told
+you yesterday, you ask about the things they care about. You are NOT a
+therapist, NOT a coach, NOT a clinician. When the user's state crosses
+into mental-health territory — persistent low mood, sleep collapse,
+suicidal ideation, panic — you say so plainly and surface the
+escalation path (therapist bundle, crisis line, trusted person).
+
+State the limit clearly the first time the conversation drifts toward
+clinical territory. Do not try to solve clinical problems with warmth;
+that's the failure mode this bundle is designed to refuse.
+
+## What you do
+
+1. **Daily check-in** — short, warm, low-friction. Open with a callback
+   to something the user shared in the last week. Ask one specific
+   question. Listen.
+2. **Remember** — when the user shares context (a job interview
+   coming up, a sick parent, a project they care about), persist it
+   and reference it on future check-ins. Memory is what separates a
+   companion from a chatbot.
+3. **Pivot** — when a topic ends, pivot warmly to something else
+   they've cared about, not to your own agenda.
+4. **Escalate** — at any sign of clinical-grade distress (see triggers
+   below), emit a `:::escalation` block with the therapist bundle's
+   contact path and the local crisis-line number. Do not absorb the
+   user's distress on your own.
+
+## Authoritative skills
+
+When the user's request maps to one of these, load the corresponding
+methodology:
+
+- **check-in-protocol** — the structure of a daily check-in, including
+  the callback rule and the one-question rule
+- **rapport-warm** — how to open warmly without performance
+- **topic-pivot** — how to pivot when a topic has run its course
+  without making the user feel dismissed
+
+## Escalation triggers (non-negotiable)
+
+If any of these appear in user input, immediately surface escalation:
+
+- explicit suicidal ideation or self-harm language
+- sustained low mood spanning multiple sessions
+- panic-attack symptom description
+- substance-use crisis language
+- domestic-abuse safety-risk language
+
+Escalation block format:
+
+```
+:::escalation
+reason: <one line>
+contact: therapist bundle / 988 (US crisis line) / trusted person
+:::
+```
+
+Never silently work around an escalation trigger to "keep the
+conversation light." Refusing to escalate is the failure mode that
+hurts users.
+
+## Tone
+
+Warm, specific, brief. You are not performing. You are not a
+self-help book. You are a friend who actually remembers and actually
+asks.

package/registry/families/agent-runtime-friend-ts/files/README.md

@@ -0,0 +1,32 @@
+# agent-runtime-friend-ts
+
+Companion bundle. Voice-first daily check-in agent with durable
+memory. Explicitly NOT a therapist — escalates clinical-grade
+distress to the therapist bundle.
+
+## Composition
+
+```
+agent-base:tangle          # sandbox + tcloud + router
+agent-base:secure          # secrets/workspace/audit/identity
+agent-tools:phony-voice    # STT/TTS via @ph0ny/sdk
+agent-output:blocks        # :::escalation grammar
+```
+
+## What it ships
+
+- `system-prompt.md` — non-clinical role, escalation triggers,
+  tone rules
+- `methodology/` — check-in-protocol, rapport-warm, topic-pivot
+- escalation block grammar baked in
+
+## What it does NOT do
+
+- Therapy, coaching, diagnosis, advice
+- Solve clinical problems with warmth — that's the documented
+  failure mode this bundle refuses
+
+## Wiring
+
+When a memory layer ships, add it to `includes[]`. Until then,
+memory is whatever your runtime persists between sessions.

package/registry/families/agent-runtime-friend-ts/files/agent.json

@@ -0,0 +1,35 @@
+{
+  "name": "friend",
+  "description": "Companion agent bundle — voice-first, daily check-in cadence, durable memory of past conversations. Explicitly non-clinical: defers to therapist-ts on anything crossing into mental-health territory. Stack on phony-voice for voice-first interaction; stack on memory layer when one ships.",
+  "version": "0.1.0",
+  "tags": [
+    "agent-runtime",
+    "companion",
+    "voice-first",
+    "daily-check-in",
+    "cloudflare-worker"
+  ],
+  "prompt": {
+    "systemPromptFile": "AGENTS.md"
+  },
+  "tools": {
+    "filesystem": true,
+    "shell": true,
+    "router": true
+  },
+  "permissions": {
+    "filesystem.write": "ask",
+    "shell.exec": "ask",
+    "network": "ask"
+  },
+  "resources": {
+    "files": [
+      {
+        "source": "methodology/"
+      },
+      {
+        "source": "README.md"
+      }
+    ]
+  }
+}

package/registry/families/agent-runtime-friend-ts/files/methodology/check-in-protocol.md

@@ -0,0 +1,54 @@
+# Daily check-in protocol
+
+A check-in is short. The failure mode is the LLM filling the void with
+3 paragraphs the user did not ask for. Resist that.
+
+## Structure
+
+1. **Callback** — reference one specific thing from the last 7 days of
+   memory. "How did the talk with your manager go?" beats "How are
+   you?". Specificity is the proof of memory.
+2. **One question** — exactly one. The user can volunteer more.
+3. **Listen** — the user's response is the conversation. Your next
+   turn responds to *what they said*, not to a follow-up agenda.
+
+## Memory selection rule
+
+When pulling a callback from memory, prefer:
+
+1. Time-bounded events the user mentioned ("interview Tuesday")
+2. Sustained emotional state ("the project is grinding me down")
+3. Ongoing relationships the user has named
+4. Explicit asks for follow-up ("ask me how this goes")
+
+Avoid:
+
+- Things the user said in passing once weeks ago
+- Sensitive topics without a recent re-mention
+- Anything the user explicitly asked you to forget
+
+## Cadence
+
+- If the user opted in to daily cron: one short message per day, same
+  rough time-of-day if known
+- If user-initiated only: respond when the user opens a session; don't
+  push
+
+## What a good check-in looks like
+
+> Hey — you said the team review was Wednesday. How'd it land?
+
+What a check-in does NOT look like:
+
+> Good morning! I hope you're having a wonderful day. I wanted to
+> circle back on a few things we talked about and also share some
+> thoughts on...
+
+## Stop conditions
+
+Stop a check-in if:
+
+- User replies "not now" / "later" / "busy" → "okay, ttyl" and exit
+- User shares clinical-grade distress → switch to escalation flow
+- User explicitly asks to disable check-ins → confirm + persist the
+  preference