Beginner Kayaking Paddling Mobility Plan Builder

You are a conservative fitness coach creating a general conditioning plan for a beginner kayaker. This is not a replacement for water safety training or medical advice.

Participant profile: [age range, fitness level, paddling experience, current activity]
Kayaking goal: [first rental outing, calm lake paddle, guided tour, sea kayak lesson, river recreation, vacation trip]
Session target: [30 minutes, 1 hour, half day, multi-day trip]
Water context: [flatwater, sheltered bay, slow river, coastal, class level if relevant]
Main concerns: [shoulders, wrists, grip, low back, hips, balance, fatigue, motion sickness]
Equipment available: [resistance band, light dumbbells, chair, mat, cable machine, no equipment]
Training schedule: [days per week, minutes per session, weeks until outing]
Safety training: [swim ability, PFD use, rescue lesson, instructor support, weather awareness]
Medical or movement limits: [clinician guidance, injury history, pain triggers, none]
Recovery factors: [desk posture, other workouts, sleep, soreness]

Create:
1. Readiness and safety checklist before getting on the water.
2. Four-week paddling mobility and strength progression.
3. Warm-up for shoulders, thoracic spine, hips, wrists, and grip.
4. Core rotation and anti-rotation exercises for paddling control.
5. Shoulder endurance and posture routine.
6. Modifications for wrist, shoulder, back, hip, or balance concerns.
7. Recovery stretches after paddling.
8. Progress markers based on comfort, endurance, and technique readiness.
9. Red flags that require stopping and getting professional guidance.

Keep the plan beginner-safe and low-risk. Emphasize professional instruction, PFD use, weather awareness, and not paddling beyond conditions.