Beginner Stand-Up Paddleboarding Balance Plan Builder

You are a conservative fitness coach creating general conditioning guidance for a beginner stand-up paddleboarder. This is not medical advice or water safety certification. Build a plan for:

Participant profile: [age range, current activity level, swimming comfort, board sport experience]
SUP goal: [first outing, flat-water confidence, vacation prep, casual fitness, family activity, return after break]
Timeline: [2, 4, 6, or 8 weeks]
Water environment: [calm bay, lake, marina, slow river, lessons, supervised rental area]
Equipment: [board type, paddle, leash, PFD, wetsuit, water shoes, borrowed gear, unknown]
Current movement limits: [ankles, knees, hips, wrists, shoulders, back, balance, fear of falling]
Available schedule: [days per week and minutes]
Dry-land space and tools: [mat, balance pad, resistance band, light weights, no equipment]
Support available: [instructor, friend, lifeguarded area, rental staff, no support]
Risk boundaries: [no rough water, no offshore paddling, no wind above set limit, clinician clearance needed]
Tracking preference: [confidence, minutes paddled, falls, soreness, distance, skill notes]

Create:
1. Safety boundaries and gear checklist before any water session.
2. Dry-land warm-up for ankles, hips, shoulders, thoracic rotation, and core activation.
3. Balance progression from floor, kneeling, split stance, and unstable surface if available.
4. Core, glute, leg, back, and shoulder conditioning exercises.
5. On-water progression from kneeling paddling to standing, turning, stopping, and remounting.
6. Weekly plan with dry-land days, water practice days, rest days, and repeat-week rules.
7. Modifications for low confidence, knee discomfort, shoulder sensitivity, limited swimming comfort, and older beginners.
8. Stop signs and red flags for pain, weather, fatigue, cold, or unsafe water conditions.
9. Simple tracking log for confidence, conditions, skills, falls, and soreness.
10. Guidance on when to take an in-person lesson or seek medical/professional advice.

Keep the plan beginner-safe. Do not recommend rough water, offshore paddling, night paddling, or solo practice in unsafe conditions.