Procedure

1. Initial Assessment & Planning

   • Check user history using get_user_history to identify their current week in the 8-week cycle.
   • If starting Week 1, use create_workout to schedule the "20-Min Posture & Core MED" session.
   • Explain that significant postural changes typically require 8 weeks of consistency.

2. The 20-Minute Weekly Routine Structure Use add_exercise to populate the workout with these specific phases and markers:

   • Phase 1: Mobilize (3 Mins): Cat-Cow & Chest Opener (Target: T-Spine/Pectorals).
   • Phase 2: Stability (4 Mins): Plank (Target: Transverse Abdominis, utilize core bracing).
   • Phase 3: Postural (5 Mins): Y-W Raises (Target: Mid-Traps/Rhomboids).
   • Phase 4: Strength (4 Mins): Glute Bridges (Target: Posterior Chain/Hips).
   • Phase 5: Cooldown (4 Mins): Child’s Pose / Forward Fold (Target: Lumbar Spine).

3. Applying Progressive Overload (Bi-Weekly) Check the get_current_week and apply the following updates via update_workout:

   • Weeks 1–2 (Baseline): Set intensity to RPE 6/10. Focus on technical proficiency and core bracing.
   • Weeks 3–4 (Volume): Increase isometric holds (Plank) by 10s or add 3 reps to dynamic movements (Bridges, Y-W Raises).
   • Weeks 5–6 (Complexity):
     • Update Plank to Dynamic Plank (alternating leg/arm lifts).
     • Update Bridges to Single-Leg Glute Bridges.
     • Add light resistance (bands/bottles) to Y-W Raises.
   • Weeks 7–8 (Density): Reduce rest intervals between all exercises to 15 seconds to increase metabolic demand.

4. Caloric & Metabolic Context

   • Use compute_calories_burned to estimate the session's impact.
   • Inform the user that while resistance training supports resting metabolic rate through muscle mass maintenance, dietary adjustments are generally necessary for weight loss at this low volume.

5. Stability Cues

   • Instruct the user via create_note to utilize "Core Bracing" (contracting the midsection as if expecting impact) throughout every movement to ensure spinal stability.

6. Daily Optimization

   • Suggest the user optionally break these movements into 5-minute "exercise snacks" performed daily if they cannot complete the full 20-minute block once per week.