4-week structured mobility program

Tools used

• get_current_week
• create_workout
• add_exercise
• update_workout
• create_note
• get_user_preferences
• apply_deload_template

Procedure

Procedure

1. Assess and Initialize:

   • Determine the user's current training week using get_current_week.
   • If starting Week 1, use create_note to record baseline success metrics: Knee-to-Wall ankle distance (cm) and subjective tension (1-10 scale) for the "edge" of their current range.

2. Establish the Weekly Routine:

   • Create a workout using create_workout to be performed 2–3 times per week, ensuring 48 hours of recovery between sessions.
   • Use add_exercise to populate the session with the following circuit:
     • Weighted Dorsiflexion: 2 sets x 30s pause.
     • 90/90 PAILs/RAILs: 2 sets x 5 reps (10s isometric holds).
     • Loaded Cossack Squat: 3 sets x 8 reps (4-0-4-0 tempo).
     • Bench T-Spine Extension: 2 sets x 10 reps (3s pause).
     • Prone Y-Raises: 3 sets x 12 reps.

3. Apply Progressive Overload:

   • For Week 2 (Tension): Use update_workout to increase isometric hold durations by 5–10 seconds per set. Add coaching notes on "Irradiating Tension" to increase force production.
   • For Week 3 (Load): Use update_workout to add external resistance (5–15 lbs) to Cossack Squats and Ankle Dorsiflexion.
   • For Week 4 (Deload): Use apply_deload_template or update_workout to reduce total volume by 50% and remove all external loads. Lower intensity to 4/10 to allow for connective tissue remodeling.

4. Deliver Coaching Cues:

   • In every workout description or exercise note, include these specific cues:
     • Irradiate Tension: Brace the core and clench fists to create full-body tension before moving the joint.
     • Drive the Floor Away: Actively push the lead limb into the ground during 90/90 holds; do not passively sink.
     • Ribs Down: Keep lower ribs tucked during T-Spine work to avoid lumbar compensation.
     • Controlled Articulation: Use a strict 4-second eccentric phase for loaded movements.

5. Monitor and Reiterate:

   • At the end of Week 4, prompt the user to re-measure their Knee-to-Wall distance and record new Load Capacity via create_note.
   • To restart the cycle, use the parameters from the previous Week 2 as the new Week 1 baseline.