Procedure

1. Initial Assessment: Use get_user_preferences to check for existing joint pain or equipment access (bands, weights, chair). Advise the user that for pre-existing osteoarthritis, exercises should be performed in a pain-free range of motion.

2. Program Structure: Deploy the 8-week program in three distinct phases, scheduling 2–3 sessions per week using create_week.

3. Phase 1 Implementation (Weeks 1–2: Stability & Activation):

   • Use create_workout to build sessions focused on motor control.
   • Add exercises:
     • Glute Bridges: 3x12 (Hip extension)
     • Clamshells: 3x15 per side (Hip abductors)
     • Bird-Dogs: 3x10 per side (Pelvic stability)
     • Wall Sits: 3x30s (Isometric knee load)
     • Ankle Circles & Calf Stretches: 2x30s (Range of motion)

4. Phase 2 Implementation (Weeks 3–5: Strength & Eccentric Control):

   • Transition to eccentric loading using create_workout.
   • Add exercises:
     • Slow-Tempo Goblet Squats: 3x10 (3s descent, 1s pause) to build patellar tendon capacity.
     • Lateral Band Walks: 3x10 steps (Lateral hip strength).
     • Step-Downs: 3x8 per side (Controlled knee tracking).
     • Single-Leg Balance: 3x30s per leg (Fall prevention).
     • Banded Hamstring Curls: 3x12 (ACL protection/balance).

5. Phase 3 Implementation (Weeks 6–8: Power & Court Resilience):

   • Focus on deceleration and impact absorption using create_workout.
   • Add exercises:
     • Split Squats: 3x10 per side (Lunging resilience).
     • Low-Impact Hops: 3x8 (Soft landing focus).
     • Lateral Bounds (Skaters): 3x8 per side with a 2s hold (Deceleration resilience).
     • Single-Leg Romanian Deadlifts: 3x8 per side (Posterior chain/proprioception).
     • Plank with Leg Lifts: 3x45s (Core/hip integration).

6. Review and Visualization: Display the upcoming schedule using render_weekly_grid and prompt the user to report any sharp pain, in which case they should stop the specific movement immediately.