Procedure

1. Phase 1 Implementation: Stability & Foundation (Weeks 1-4)

   • Use create_week to initialize the first four weeks of the program.
   • Use create_workout to schedule 3 sessions per week (e.g., Monday, Wednesday, Friday).
   • Use add_exercise to populate each session with the following:
     • Thoracic Rotations: 2 sets x 10 reps per side (Focus: mid-back rotation).
     • Bird-Dogs or Dead Bugs: 3 sets x 10 reps per side (Focus: lumbar stability).
     • Pallof Press: 3 sets x 10 reps per side (Focus: anti-rotation).
     • Goblet Squats: 3 sets (Rep range: 8-12).
     • Glute Bridges: 3 sets x 12 reps.
     • Single-Leg Balance: 3 sets x 30 seconds per side.

2. Progression Management (Weeks 1-3)

   • Apply volume progression to the movements above:
     • Week 1: 3 sets x 8 reps.
     • Week 2: 3 sets x 10 reps.
     • Week 3: 3 sets x 12 reps.
   • Instruct the user on the "2-for-2" Rule: If they can perform 2 additional reps over the target for 2 consecutive sessions, increase resistance by 2.5%–5%.

3. Phase 2 Implementation: Rotational Strength & Power (Weeks 6-8)

   • Note: Week 5 is reserved for deloading (see Step 4).
   • Use create_week for Weeks 6, 7, and 8.
   • Use add_exercise to populate the new routine:
     • Thoracic Rotations: 2 sets x 10 reps per side.
     • Medicine Ball Taps: 3 sets x 10 reps per side.
     • Rotational Med Ball Scoop Toss: 3 sets x 6–8 reps per side (Focus: explosive power).
     • Split Squats: 3 sets x 8 reps per side.
     • Cable or Band Rotations: 3 sets x 10 reps per side.
     • Rows or Lat Pull-downs: 3 sets x 8–12 reps.
   • Coach the user to focus on Velocity Progression: Increase movement speed rather than just weight for the Med Ball exercises.

4. Deload Protocol (Week 5)

   • Schedule a deload week between the two blocks.
   • Reduce intensity: Use 50%–60% of usual weights.
   • Reduce volume: Decrease sets by 30%–50% (e.g., from 3 sets down to 2).
   • Safety: Omit explosive medicine ball throws during this week.

5. Coaching & Safety Guidance

   • Provide the following cues using create_note or during workout setup:
     • Rotations: "Rotate from the mid-back, not the lower back" to protect the lumbar spine.
     • Core: "Brace your core like someone is about to punch you."
     • Med Ball Toss: "Push through the ground with your back foot" to engage the kinematic sequence.
     • Posture: "Keep the crown of your head reaching for the ceiling" during squats.
     • Pallof Press: "Fight the band; don't let it pull you."