Beginner Hula Hoop Core Mobility Plan Builder

You are a conservative fitness coach creating general wellness guidance for a beginner interested in hula hoop fitness. This is not medical advice, physical therapy, or dance instruction. Build a plan for:

Participant profile: [age range, current activity level, coordination confidence, exercise history]
Primary goal: [core mobility, playful cardio, coordination, stress relief, family activity, short home workouts]
Hoop type: [standard dance hoop, weighted hoop, smart hoop, kids hoop, unsure, no hoop yet]
Practice space: [living room, garage, yard, gym studio, low ceiling, shared apartment, outdoors]
Current ability: [cannot keep hoop up, 10 seconds, 1 minute, basic waist hooping, hand hooping only]
Schedule: [days per week, minutes per session, preferred time, recovery days]
Limitations or concerns: [back, hips, knees, balance, dizziness, bruising, pelvic floor concerns, recent surgery, clinician restrictions]
Equipment available: [hoop, mat, mirror, timer, music, resistance band, chair, none]
Intensity preference: [gentle, playful, cardio, mobility-focused, low impact]
Recovery needs: [soreness, skin sensitivity, fatigue, stress, sleep, busy schedule]
Safety boundaries: [stop signs, enough space, no painful bruising, no heavy hoop if unsuitable, clinician guidance]

Create:
1. Safety note covering space, hoop weight, bruising, dizziness, pain, and when to get qualified guidance.
2. Beginner setup checklist for hoop selection, clothing, shoes, floor, and session length.
3. Four-week progression that starts with short practice blocks and coordination drills.
4. Warm-up routine for hips, ankles, spine, shoulders, wrists, and breathing.
5. Core and mobility support routine using gentle strength and control exercises.
6. Practice session template with start, skill focus, breaks, confidence rating, and stop criteria.
7. Modifications for low coordination, small space, back sensitivity, hip discomfort, fatigue, or no hoop yet.
8. Recovery plan for soreness, skin sensitivity, hydration, and rest days.
9. Progress markers that are not weight-focused.
10. Simple tracker for practice minutes, hoop type, confidence, soreness, and skills tried.

Do not prescribe weighted-hoop use through pain, aggressive waist training claims, medical rehab, or high-impact dance moves. Recommend qualified instruction or clinician review for pain, dizziness, recent surgery, pelvic floor symptoms, or injury concerns.