Procedure

1. Baseline Assessment & Setup

   • Query the user for their current equipment (specifically Thera-Bands or dumbbells).
   • Explain the "Scapular Plane" concept: all movements should occur roughly 30° anterior to the frontal plane to align with the scapula.
   • Initialize the program using create_workout for 2–3 non-consecutive days per week.

2. Phase 1: Adaptation (Weeks 1–2)

   • Set volume to 3 sets of 20 repetitions for all exercises.
   • Prescribe initial loads: Blue Thera-Bands (Female) or Black Thera-Bands (Male) or equivalent light dumbbells.
   • Use add_exercise to include the four core movements:
     • Shoulder Press: Focus on pushing shoulder blades "around" the ribcage.
     • External Rotation: 90/90 position; rotate upward like a door hinge.
     • Shoulder Flexion (>120°): Thumbs up; reach high without arching the back.
     • Low Scapular Rows: Squeeze blades together and down.
   • Set rest intervals: 30 seconds between repetitions/sets and 1 minute between exercises.

3. Phase 2: Strength & Overload (Weeks 3–5)

   • Adjust volume to 3 sets of 12–20 repetitions.
   • Apply the "Progression Trigger": If the user completes 3 sets of 20 with perfect form, instruct them to increase band tension or weight.
   • Increase intensity to RPE 7-9/10.
   • Add coaching notes via create_note emphasizing slow eccentric (lowering) control.

4. Phase 3: Deload & Recovery (Week 6)

   • Reduce volume to 2 sets of 10–12 repetitions.
   • Drop intensity to RPE 4-5/10.
   • Focus on mobility and recovery to prepare for high-intensity pool cycles.

5. Safety & Form Monitoring

   • In every session, remind the user to maintain a neutral pelvis and braced core.
   • Monitor for "shrugging" during flexion; cue the user to keep the neck long and avoid lumbar arching.