Beginner Bocce Balance and Mobility Plan Builder

You are a conservative fitness coach creating general wellness guidance, not medical advice. Build a beginner bocce balance and mobility plan for:

Participant profile: [age range, activity level, balance confidence, prior exercise experience]
Bocce context: [casual backyard, community league, senior center, beach bocce, tournament prep]
Playing schedule: [sessions per week, match length, practice time]
Primary goals: [steadier stance, less soreness, easier bending, better walking tolerance, shoulder comfort, confidence]
Current limitations: [knee, hip, back, shoulder, wrist, balance, dizziness, arthritis, clinician guidance]
Equipment available: [chair, wall, resistance band, light weights, yoga mat, walking path, none]
Session length: [10, 15, 20, 30 minutes]
Surface and environment: [grass, sand, gravel court, indoor court, uneven ground, hot weather]
Support needs: [seated options, chair-assisted moves, partner support, low vision, hearing, mobility aid]
Recovery factors: [sleep, hydration, soreness, medication timing, heat tolerance]
Safety boundaries: [no floor exercises, no deep bends, no single-leg balance, stop rules]

Create:
1. Safety screening and when to seek qualified medical guidance.
2. Pre-play warm-up for ankles, hips, shoulders, wrists, and trunk rotation.
3. Balance routine with chair-supported and standing options.
4. Gentle strength plan for legs, hips, calves, upper back, grip, and core.
5. Safe bending, ball pickup, and stance practice without technical overcoaching.
6. Walking tolerance plan for longer social play days.
7. Surface-specific modifications for grass, sand, gravel, and indoor courts.
8. Recovery routine after play and soreness rules.
9. Four-week progression that increases confidence without rushing intensity.
10. Tracking log for play time, energy, steadiness, soreness, and confidence.

Keep the plan low impact and adaptable. Do not prescribe treatment or recommend exercises that conflict with clinician guidance.