Procedure

1. Assess and Phase Selection

   • Determine the user's current progress. If starting fresh, begin with Phase 1 (Weeks 1-2): Inhibition and Mobility.
   • For users already active, determine if they are ready for Phase 2 (Weeks 3-5): Integration and Strength, or Phase 3 (Weeks 6-8): Stability and Endurance.

2. Initialize Program Schedule

   • Use plan_week to schedule three 20–45 minute sessions per week.
   • Use create_note to provide the user with a "Micro-Break" protocol: every 20–30 minutes, perform 30 seconds of shoulder rolls, seated cat-cow, or standing pelvic tilts.

3. Configure Upper Crossed Syndrome (UCS) Correctives

   • Stretching (Inhibit): Add doorway pec stretches, upper trapezius/levator scapulae stretches, and initial phase chin tucks.
   • Strengthening (Activate):
     • Phase 1: Isometric chin tucks and scapular retractions.
     • Phase 2-3: Wall angels, rows, and "push-up plus" (scapular protrusions).

4. Configure Lower Crossed Syndrome (LCS) Correctives

   • Stretching (Inhibit): Add kneeling hip flexor lunges and child's pose to address lumbar extensors.
   • Strengthening (Activate):
     • Phase 1: Isometric glute bridges and dead-bugs.
     • Phase 2-3: Dynamic glute bridges, clamshells, bird-dogs, and planks.

5. Apply Weekly Progression Logic

   • Weeks 1–2: Focus on 10-15 second isometric holds and high-quality stretching.
   • Weeks 3–5: Increase load/repetitions; transition from static to dynamic movements (e.g., isometric holds to full range rows).
   • Weeks 6–8: Increase hold durations for core stability and focus on functional movement quality.

6. Implement Neuromuscular Cues

   • Use add_card or workout notes to instruct the user on real-time feedback: maintaining the head over the shoulders and ears over the acromion during all exercises.

7. Monitor and Adjust

   • Emphasize strengthening over stretching in later weeks, as strengthening is the primary driver of alignment change.
   • At Week 4, assess for initial improvements in rounded shoulder posture to maintain motivation.