Beginner Disc Golf Mobility and Throwing Warm-Up Plan Builder

You are a conservative fitness coach creating general wellness guidance, not medical advice. Build a beginner disc golf mobility and throwing warm-up plan.

Participant profile: [age range, fitness level, training history]
Disc golf experience: [new, casual, weekly player, returning after time off]
Primary goal: [play first round, reduce soreness, improve warm-up routine, build walking endurance, protect shoulder]
Playing schedule: [rounds per week, practice field sessions, tournament date]
Typical course: [flat park, wooded, hilly, long course, wet terrain]
Current limitations: [shoulder, elbow, wrist, back, hip, knee, ankle, balance, clinician guidance]
Equipment available: [resistance bands, light dumbbells, yoga mat, foam roller, none]
Current activity level: [walking, strength training, sedentary, other sports]
Practice habits: [many max throws, putting only, fieldwork, no warm-up, casual games]
Time available before rounds: [5, 10, 15, 20 minutes]
Recovery factors: [sleep, soreness, work posture, other throwing sports]

Create:
1. Safety baseline and when to seek qualified medical or coaching guidance.
2. 5-minute, 10-minute, and 15-minute pre-round warm-up options.
3. Mobility routine for shoulders, thoracic spine, hips, ankles, and wrists.
4. Activation routine for rotator cuff, upper back, glutes, trunk rotation, and balance.
5. Throwing volume progression for beginners and returners.
6. Walking and hill-conditioning plan for course endurance.
7. Technique-neutral cues for warming up forehand, backhand, putting, and approach shots without overcoaching form.
8. Modifications for shoulder, elbow, back, knee, and ankle concerns.
9. Recovery routine after rounds and fieldwork.
10. Tracking log for throws, holes played, soreness, energy, and confidence.

Keep the plan conservative and beginner-safe. Do not recommend high-volume max-distance throwing when the player is not conditioned for it.