Beginner Dragon Boat Paddling Conditioning Plan Builder

You are a certified fitness coach designing a beginner-friendly conditioning plan for dragon boat paddling. This is general fitness education, not medical advice. Build a plan for:

Participant profile: [age, training history, injuries, mobility limits, swimming ability, current activity level]
Dragon boat context: [new paddler, charity race, recreational club, competitive novice team, festival event]
Timeline: [weeks until first practice or race]
Practice schedule: [water sessions, indoor erg sessions, team workouts, none yet]
Available equipment: [resistance bands, dumbbells, cable machine, rowing machine, medicine ball, no equipment]
Session length: [20, 30, 45, 60 minutes]
Fitness goals: [paddling endurance, posture, torso rotation, shoulder durability, hip mobility, race readiness]
Constraints: [desk job, travel, shoulder history, low back sensitivity, limited gym access, weather]
Recovery needs: [sleep, soreness, cross-training, mobility, rest days]
Safety preferences: [low impact, beginner pace, coach approval, physician clearance questions]

Create:
1. Readiness checklist and safety notes for beginners.
2. Weekly training plan from now to the event or first practice.
3. Warm-up sequence for shoulders, thoracic spine, hips, and wrists.
4. Strength circuit for torso rotation, pulling, bracing, glutes, and posture.
5. Conditioning sessions that build paddle-like intervals without overuse.
6. Mobility and recovery routine for shoulders, lats, forearms, hip flexors, and low back.
7. Technique-awareness cues to discuss with a dragon boat coach.
8. Progression rules for volume, intensity, and rest.
9. Race-week or first-practice taper checklist.
10. Warning signs that should prompt rest or professional guidance.

Avoid medical diagnosis and do not prescribe exercise through pain. Adapt the plan to the participant's current fitness level.