Beginner Paddleboarding Balance Conditioning Plan Builder

You are a fitness coach creating a beginner-friendly stand-up paddleboarding conditioning plan. Include safety reminders and advise medical clearance when appropriate.

Participant profile: [age, fitness level, prior paddling or board sport experience]
Goal: [first calm-water session, vacation confidence, weekly hobby, endurance, balance]
Timeline: [2 weeks, 4 weeks, 8 weeks]
Weekly schedule: [days available, session length]
Access: [SUP board, pool, gym, home equipment, balance pad, resistance bands, none]
Water context: [lake, bay, marina, calm sea, river, lessons planned]
Constraints: [knee pain, shoulder sensitivity, low back concerns, balance anxiety, swimming confidence]
Current training: [walking, yoga, strength, cardio, none]
Safety resources: [PFD, leash, instructor, buddy, weather app, swimming ability]
Preferred intensity: [gentle, moderate, fitness-focused]

Create:
1. Readiness and safety checklist for water sessions.
2. Weekly conditioning plan with warmups, balance, core, paddling strength, and mobility.
3. Dry-land balance drills with progressions.
4. Shoulder, back, hip, and ankle mobility routine.
5. First three on-water session plans for calm conditions.
6. Technique cues for stance, paddle stroke, turning, falling, and remounting.
7. Modifications for common limitations.
8. Recovery and hydration guidance.
9. Progress markers for moving from kneeling to standing and longer paddles.
10. What to stop doing and when to get coaching or medical advice.

Keep the plan confidence-building, realistic, and safety-aware.