Procedure

1. Assess User Readiness: Verify the user is seeking a structured 6-week mobility progression and confirm they have basic equipment (floor space, light weights/bench for later phases).

2. Phase 1 Setup (Weeks 1-2):

   • Create a recurring workout for 3–4 days per week.
   • Add exercises: Cat-Cow (2 sets x 10), Thread the Needle (2 sets x 8/side), Lunge-and-Reach (2 sets x 30s/side), 90/90 Hip Switches (2 sets x 10).
   • Apply Foundation Cues: "Push floor away for mid-back curve," "Squeeze trailing glute to tilt pelvis back."

3. Phase 2 Setup (Weeks 3-5):

   • Increase intensity and volume.
   • Add exercises: Weighted Bench T-Spine Extension (3 sets x 10), Rotational Iso-Holds (3 sets x 10s), PAILs/RAILs 90/90 (3 sets x 2 reps/side), Weighted Cossack Squats (3 sets x 8/side).
   • Apply Overload Rules: Increase Time Under Tension (e.g., extend isometric holds), increase external resistance (light weights/bands), or increase depth (ROM).

4. Phase 3 Setup (Week 6 Deload):

   • Reduce frequency to 2-3 sessions per week.
   • Reduce volume: Cut total sets and reps by 30–50% (1-2 sets max).
   • Limit intensity: Stop 2 inches short of maximum ROM and focus on fluid movement (Cat-Cow, Hip Switches).
   • Advise recovery modalities: Foam rolling and light dynamic movement.

5. Technical Support & Safety:

   • Use create_note to document cues for correcting common errors like lumbar compensation (tuck ribs) and knee valgus (track knee over second toe).
   • Remind the user to maintain active tension at end-ranges to trigger neurological adaptation.

6. Progress Tracking:

   • At the end of each phase, prompt the user for feedback on ROM improvements to adjust loading for the subsequent phase.