create_plan
Arguments
{
"date": "2026-09-18",
"kind": "recovery",
"notes": "No bike. Do 35–45 min brisk treadmill walking, preferably with a modest incline, at RPE 4–5: conversational effort, no hard intervals. Then complete the mobility/core work below. The goal is to reduce stiffness and assess soreness from Thursday, not create additional fatigue.",
"title": "Active Recovery + Mobility",
"exercises": [
{
"name": "Hip Flexor Stretch",
"notes": "",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 3,
"min": 2
},
"weight": {
"kind": "no_weight"
},
"rest_seconds": {
"max": 30,
"min": 15
},
"duration_seconds": {
"max": 45,
"min": 30
}
},
"each_side": true
}
},
{
"name": "Hamstring Floss",
"notes": "",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 3,
"min": 2
},
"reps": {
"max": 10,
"min": 8
},
"weight": {
"kind": "no_weight"
},
"rest_seconds": {
"max": 30,
"min": 15
}
},
"each_side": true
}
},
{
"name": "Thoracic Rotation",
"notes": "",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 3,
"min": 2
},
"reps": {
"max": 10,
"min": 8
},
"weight": {
"kind": "no_weight"
},
"rest_seconds": {
"max": 30,
"min": 15
}
},
"each_side": true
}
},
{
"name": "Scapular Wall Slide",
"notes": "",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 4,
"min": 3
},
"reps": {
"max": 10,
"min": 8
},
"weight": {
"kind": "no_weight"
},
"rest_seconds": {
"max": 45,
"min": 30
}
},
"each_side": false
}
},
{
"name": "Dead Bug",
"notes": "",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 4,
"min": 3
},
"reps": {
"max": 10,
"min": 8
},
"weight": {
"kind": "no_weight"
},
"rest_seconds": {
"max": 45,
"min": 30
}
},
"each_side": true
}
}
]
}