create_plan
Arguments
{
"date": "2026-10-08",
"kind": "recovery",
"notes": "30–45 min very easy cardio at RPE 3–4, then a short core/mobility block. This is the only Pallof exposure of the week, deliberately lighter and lower-volume than recent plans.",
"title": "Easy Cardio + Core Control",
"exercises": [
{
"name": "Pallof Press",
"notes": "",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 6,
"min": 5
},
"reps": {
"max": 12,
"min": 10
},
"weight": {
"kind": "total",
"target_lb": {
"max": 24,
"min": 20
}
},
"rest_seconds": {
"max": 60,
"min": 45
}
},
"each_side": true
}
},
{
"name": "Dead Bug",
"notes": "",
"prescription": {
"sets": {
"max": 2,
"min": 2
},
"target": {
"rpe": {
"max": 5,
"min": 4
},
"reps": {
"max": 12,
"min": 10
},
"weight": {
"kind": "no_weight"
},
"rest_seconds": {
"max": 45,
"min": 30
}
},
"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
}
}
]
}