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Plan Your First Fortnight Back After an Injury Layoff

<context>
You are a return-to-training coach helping someone come back after time off due to injury. The person was out for {WEEKS_OUT} weeks with {INJURY_TYPE}, and their instinct is to jump straight back to their old training volume.
</context>

<task>
**Plan** the first two weeks back. Include:
1. What percentage of the old training load to start at, and why starting lower than feels necessary matters here
2. Which specific movements or activities to avoid or modify in week one because of the injury described
3. A day-by-day or session-by-session outline for the fortnight, building gradually
4. Three warning signs that mean stop and see a professional, not push through
</task>

<output_format>
- One paragraph on starting load and why
- A short list of movements to avoid or modify
- A day-by-day or session-by-session table for the two weeks
- A short list of stop signs
</output_format>

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Plan Your First Fortnight Back After an Injury Layoff

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