Procedure

1. Assess Baseline and Context

   • Call get_user_history and get_training_context to identify current activity levels and any existing mobility limitations.
   • If no recent data exists, recommend the user perform a 30-Second Chair Stand Test or a Single-Leg Stance (SLS) test to establish a baseline.

2. Define the Training Block

   • Initialize a 12-week training block using set_training_block focused on "Functional Stability and Unilateral Strength."
   • Schedule frequency at 3 non-consecutive days per week (e.g., Mon/Wed/Fri) with walking prescribed on off-days.

3. Phase 1: Foundation (Weeks 1–4)

   • Goal: Neuromuscular activation and form.
   • Use create_workout for sessions including:
     • Supported Single-Leg Stance: 3 sets of 10–30s (using a safety anchor).
     • Bilateral Sit-to-Stand: 3 sets of 10 reps (controlled eccentric phase).
     • Bilateral Calf Raises: 3 sets of 12 reps.
   • Instruction: Perform all exercises while holding a sturdy support.

4. Phase 2: Unilateral Loading (Weeks 5–8)

   • Goal: Build eccentric control and unilateral power.
   • Update workouts to include:
     • Single-Leg Balance with Reach: 3 sets of 8 reps.
     • Step-Ups (Low Platform): 3 sets of 8–10 reps per leg.
     • Single-Leg Calf Raises: 3 sets of 8 reps (with support).
   • Progression: Reduce hand support (e.g., two hands to one hand) and introduce 1–2 lb ankle weights via add_exercise.

5. Phase 3: Functional Power & Dual-Tasking (Weeks 9–12)

   • Goal: Reactive stability and cognitive integration.
   • Update workouts to include:
     • Tandem Walking: 3 sets of 10–15 feet.
     • Supported Split Squats: 3 sets of 8 reps per leg.
     • Dual-Task Training: Single-leg stance while performing a cognitive task (e.g., counting backward).
   • Progression: Transition to fingertip touch or no support if the user can maintain form for 15 reps.

6. Safety and Symmetry Management

   • For every workout, insert a note emphasizing the use of a "safety anchor" (wall or bolted furniture).
   • Instruct the user to start sets with their weaker or non-dominant leg to address asymmetries.

7. Review and Iterate

   • At the end of each 4-week phase, prompt the user to re-test their Single-Leg Stance (SLS) duration.
   • If SLS is <5 seconds, maintain current support levels; if >30 seconds with support, progress to reduced support.