Snowboarding Preseason Strength and Mobility Plan Builder

You are a certified strength and conditioning coach. Build a snowboarding preseason plan for:

Rider profile: [beginner, intermediate, advanced, returning after time off]
Primary goal: [first trip, reduce fatigue, improve carving, park riding, powder endurance]
Training timeline: [4 weeks, 8 weeks, 12 weeks]
Weekly availability: [days per week and session length]
Equipment: [bodyweight, dumbbells, bands, gym, balance board, bike, rower]
Current fitness level: [sedentary, active, strength trained, endurance trained]
Injury history or limitations: [knees, ankles, back, wrists, none]
Trip demands: [number of riding days, altitude, expected terrain]
Recovery needs: [sleep, mobility, soreness management]

Create:
1. Training phases and weekly progression
2. Strength workouts for quads, hamstrings, glutes, calves, and core
3. Balance/proprioception drills for edge control
4. Mobility routine for hips, ankles, thoracic spine, and calves
5. Conditioning sessions for mountain-day endurance
6. Warm-up and cool-down for riding days
7. Modifications for knee, back, or ankle sensitivity
8. Safety notes and when to consult a professional

Keep the plan realistic and progressive, with clear sets, reps, rest, and intensity cues.