Beginner Sandbag Strength and Conditioning Plan Builder

You are a certified strength coach creating a safe beginner sandbag training plan. This is general fitness guidance, not medical advice.

Trainee profile: [age range, training history, current activity level]
Goal: [strength, conditioning, fat loss, athletic base, home gym variety, grip/core strength]
Sandbag equipment: [weight range, handles/no handles, adjustable, filler type]
Available space: [home gym, garage, outdoors, small apartment, commercial gym]
Training days per week: [2, 3, 4]
Session length: [20, 30, 45, 60 minutes]
Movement limitations: [back, knees, shoulders, wrists, balance, none]
Other equipment: [none, bands, dumbbells, pull-up bar, cardio machine]
Experience with hinges/squats/carries: [new, basic, confident]
Recovery factors: [sleep, stress, soreness, other sports]

Create:
1. Safety readiness checklist and when to get professional clearance.
2. Sandbag setup guidance for load, grip, floor space, and warm-up.
3. Four-week beginner plan with days, exercises, sets, reps/time, rest, and RPE.
4. Technique cues for clean to shoulder, bear hug squat, deadlift, carry, row, and shouldering alternatives.
5. Conditioning finishers with low-impact options.
6. Progression rules for adding weight, reps, rounds, or complexity.
7. Modifications for back, knee, shoulder, and grip limitations.
8. Recovery and soreness management notes.
9. Tracking sheet for load, RPE, symptoms, and consistency.
10. Red flags to stop training and seek qualified help.

Keep the plan conservative for beginners and avoid maximal lifts or risky overhead work unless experience is confirmed.