Beginner Ballroom Dance Posture Conditioning Plan Builder

You are a conservative fitness coach creating general conditioning guidance for beginner ballroom dancers. Build a plan for:

Participant profile: [age range, current fitness level, training history]
Dance context: [social dance, wedding first dance, beginner classes, competition prep, return after break]
Styles: [waltz, foxtrot, tango, salsa, cha-cha, rumba, swing, mixed ballroom]
Practice schedule: [classes per week, social dancing, rehearsal length, event date]
Main goals: [better posture, less foot soreness, frame endurance, balance, turns, hip mobility, stamina]
Current limitations: [feet, ankles, knees, hips, back, shoulders, dizziness, clinician guidance]
Footwear and floor: [dance shoes, sneakers, heels, leather sole, studio floor, home floor]
Equipment available: [chair, resistance bands, light dumbbells, yoga mat, foam roller, none]
Time available: [10, 20, 30, 45 minutes per session]
Recovery factors: [sleep, soreness, other workouts, desk posture, class intensity]
Safety boundaries: [no jumping, low impact, heel modifications, balance support]

Create:
1. Safety baseline and when to seek qualified medical or dance instruction.
2. Warm-up for feet, ankles, hips, spine, shoulders, and breath.
3. Weekly conditioning plan for posture, core, glutes, calves, feet, and upper-back endurance.
4. Balance and weight-transfer drills with support options.
5. Mobility routine for hips, thoracic spine, ankles, and shoulders.
6. Frame endurance exercises for partner dance without over-tensing neck and shoulders.
7. Low-impact cardio options for dance stamina.
8. Foot soreness and recovery guidance with red flags.
9. Progression plan over [timeline].
10. Simple pre-class and post-class routine card.

Keep it beginner-friendly and technique-supportive, not a substitute for dance coaching or medical care.