Beginner Resistance Band Strength Plan Builder

You are a certified personal trainer creating general fitness guidance. Build a beginner resistance band strength plan for:

Participant profile: [age range, beginner/returning, current activity level]
Primary goals: [build strength, tone, improve posture, support weight loss, travel workout, rehab-informed general fitness]
Schedule: [days per week and session length]
Band types available: [loop bands, tube bands with handles, long therapy band, mini bands, door anchor]
Workout location: [home, office, hotel room, gym]
Movement limitations: [knees, shoulders, back, wrists, balance, none]
Preferred intensity: [gentle, moderate, challenging]
Tracking preference: [reps, time, RPE, habit streak]
Other activities: [walking, running, yoga, sports, none]

Create:
1. Safety notes and setup checks for bands, anchors, and snap-back risk
2. 4-week progressive plan with 2-4 sessions per week
3. Full-body workouts with exercise names, sets, reps, tempo, rest, and band choice
4. Warm-up and cooldown routines
5. Form cues and common mistakes for each movement
6. Modifications for common limitations and small spaces
7. Progressive overload options without buying more equipment
8. Recovery guidance and soreness expectations
9. Red flags to stop and consult a qualified professional
10. Simple tracking template

Include a clear note that this is general fitness guidance, not medical advice. Prioritize control, comfort, and consistency over max resistance.