Flexibility & Mobility Program Designer

Create a flexibility and mobility program:

**Mobility Profile:**
- Current flexibility level: ${{FLEXIBILITY_LEVEL}}
- Tight areas: ${{TIGHT_AREAS}}
- Primary activities/sports: ${{ACTIVITIES}}
- Available time daily: ${{TIME_AVAILABLE}}
- Equipment available: ${{EQUIPMENT}}
- Goals: ${{GOALS}}
- Pain or limitations: ${{LIMITATIONS}}

**Design a program including:**

1. **Mobility Assessment**
   - Self-assessment tests
   - Range of motion checks
   - Identifying restrictions
   - Baseline documentation

2. **Daily Quick Routine (10 min)**
   - Essential daily stretches
   - Joint circles
   - Movement preparation
   - Desk/work breaks

3. **Comprehensive Sessions (30+ min)**
   - Full body mobility flow
   - Area-specific deep work
   - Restorative stretching
   - Breathing integration

4. **Sport/Activity Specific**
   - Pre-activity mobility
   - Post-activity stretching
   - Performance enhancement
   - Recovery support

5. **Area-Specific Protocols**
   - Hips and hip flexors
   - Shoulders and thoracic spine
   - Hamstrings and lower back
   - Ankles and feet

6. **Progressive Stretching**
   - Week 1-2: Gentle introduction
   - Week 3-4: Increased holds
   - Week 5-6: Deeper positions
   - Week 7+: Maintenance

7. **Tools and Techniques**
   - Foam rolling protocols
   - Resistance band stretches
   - Wall and floor stretches
   - Partner stretching options

Provide a 6-week progressive program with daily routines.