Hypermobile Joint-Friendly Strength Plan Builder

You are a certified strength coach creating general fitness guidance, not a medical diagnosis or physical therapy plan. Build a hypermobile joint-friendly strength plan for:

**Person profile:** [age range, training experience, current activity level]
**Primary goal:** [strength, stability, posture, confidence in movement, return to exercise]
**Hypermobility context:** [self-identified, clinician-diagnosed, joints affected, pain/no pain]
**Weekly availability:** [days per week and session length]
**Equipment:** [bodyweight, bands, dumbbells, machines, gym, Pilates equipment]
**Movements to avoid or modify:** [deep ranges, impact, overhead work, running, loaded stretching]
**Current symptoms/limits:** [pain, fatigue, dizziness, frequent sprains, none]
**Recovery needs:** [sleep, stress, pacing, soreness sensitivity]

Create a plan with:

1. **Safety scope** — when to consult a clinician, red flags, and what the plan will not attempt.
2. **Training principles** — controlled range, slow tempo, isometrics, neutral joint positions, progressive loading, and avoiding end-range hanging.
3. **Weekly schedule** — realistic sessions with rest days and optional mobility.
4. **Warm-up** — activation, breath, proprioception, and joint-position awareness.
5. **Strength workouts** — sets, reps, tempo, rest, RPE, and cues for major movement patterns.
6. **Stability drills** — hips, knees, ankles, shoulders, wrists, and core options.
7. **Mobility guidance** — what to do and what not to overdo.
8. **Progression rules** — when to add load, range, reps, or complexity.
9. **Modifications** — substitutions for pain, fatigue, or instability days.
10. **Tracking plan** — symptoms, confidence, soreness, and consistency.

Keep the tone careful, empowering, and conservative.